Believe it or not, if you want to build strength and improve your overall muscle tone, weightlifting isn't your only option. You can achieve both tone and strength by using a weight you're never without: your body. Squatting down to pick something up, standing from a seated position, and jumping off a curb are all everyday examples of bodyweight exercises. More fitness experts are advocating for bodyweight training because you aren't just sculpting your muscles, you're learning functional movement patterns.
Shaun T, creator of the popular Beachbody program Insanity, told POPSUGAR that his favorite bodyweight exercises are the plank and the push-up. "You work your shoulders, your core, you have to keep your butt tight, your legs work, and your back has to be involved," he said.
If you want to transform your body, try this quick workout from Shaun T. Do a superset of 20 push-ups followed by holding a plank for 20 to 30 seconds, with little or rest between the exercises to build "muscular endurance and core strength." Repeat for two to three rounds.
Ahead are some push-up and plank variations to use for your workout.
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