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10 body weight resistance moves to mix 'n' match

 
You don’t need a gym to tone up! Body weight resistance workouts use what your mama gave ya—your bod, natch—to keep you in stellar shape. Mix ‘n’ match our top-10 favorite moves with your cardio of choice and get ready to say hello to a spring break bod.                 
 

Pushups

Flashing back to the beginning of the year fitness test in gym? After some practice, they really aren’t as horrible as that. They’re awesome to build upper body strength and tone arms and shoulders. Start by doing as many as you can, and then add one more every day.
 

Negative Pushups

They’re a lot like pushups, but you have to control your body weight on the way down. This will help you get stronger in no time while developing the muscles in your chest, shoulders and triceps. Start in a push up position. After 5 seconds you will lower your body by a fraction of the distance to the ground. Hold for 5 seconds, then lower some more. You will do this 5 times until your chest touches the floor. That is 1 negative pushup. Start by shooting for 10 and then up the ante to 15.
 

Dips

With your hand on the edge of a sturdy chair, hold your butt off the edge of the seat and keep your legs out straight. Then lower your body until your elbows are at a 90-degree angle. After that, push up until our arms are straight. Aim for 20 reps.
 

Calf Raises

Stand on the balls of your feet at the edge of a stair step while your heels hang off. Then, cross one foot behind the other so you’re only standing on one and slowly raise your heel so you’re on tip toe before lower your heel as far as you can. Go for 20 before switching legs.
 

Burpees

Consider this your all-in-one workout. Start by jumping up (so you’re working on your legs) and once your feet hit the ground, drop down to do one push up (upper body) before immediately jumping up again. Try to do 10 in a row without stopping.
 

Squats

Stand with your feet shoulder width apart and your arms straight out in front of you. Then lower your butt until your knees are at a 90 degree angle. Remember to keep your back straight and your heels flat on the floor. Do 3 sets of 10.
 

Wall Sits

With your back up against the wall, move your body down do your legs are at a 90 degree angle (it looks like you’re sitting in an invisible chair). Hold that position for 1 minute. To work on your calves as well as your thighs, put your weight on the balls of your feet.
 

Lunges

Take one step forward, then bend your knees so your back knee is hovering above the ground. Then stand up and switch legs. Try and do this 10 times per leg.
 

Rear Leg Lifts

Perfect to work on those glutes! Get down on all fours, with your elbows and knees on the ground. Then straighten one leg and slowly raise it as high as you can before lowering it, without letting it touch the ground. Aim for ten on each leg and repeat 5 times.  
 

Front Leg Lifts

While standing, lift one straightened leg off of the ground. Raise it as high as you can and hold it. Aim for 15 seconds before slowly lowering it. Then do the opposite leg and repeat 5 times. Try not to hold on to a wall to work on balance and ankle strength.

 

 

BY HANNAH HICKLEN ON 1/28/2013 6:54:00 PM

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