When it comes to getting a great workout, there are a lot of different options to choose from. You can go to the gym and use all of the equipment, or you can take a class. But what if you don’t have time for that? Or what if you’re travelling and don’t have access to a gym? No problem! There are plenty of bodyweight exercises that you can do at home without any weights or equipment necessary. In this article, we will discuss 25 different bodyweight exercises that can help improve your rowing performance. We’ll also provide three workouts that you can try at home!
To get the most out of these bodyweight exercises you’re going to need to make sure that you’re ready to train and that you’re prepared with the right kit around you. Using your own bodyweight to fuel a workout is going to be tough work so make sure you’ve got a towel near you and also plenty of water.
25 Bodyweight Exercises to Help You Row Better
Push-ups
Start in a plank position, with your hands shoulder-width apart and your feet hip-width apart. Bend your elbows and lower your chest toward the ground. Once your chest is an inch or two above the ground, press back up to the starting position. That’s one rep.
To make the move harder, try doing it with your feet elevated on a stability ball or bench. You can also try adding weight by placing a dumbbell or plate on your back.
Crunches
To do a crunch, lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head, and then slowly lift your shoulders off the floor, contracting your abs as you go. Hold for a count of two, and then lower yourself back down to the starting position. Repeat for 10-12 reps. For an extra challenge, try holding a weight in your hands or placing a stability ball under your feet. Remember to keep your chin up and to exhale as you lift your shoulders off the ground
Lunges
To do a lunge, start by standing with your feet together and your hands on your hips. Step forward with one leg, keeping your upper body upright. Bend your front knee until it’s at a 90-degree angle and your back knee is hovering just above the ground. Make sure your front knee doesn’t extend past your toes and keep your shoulders over your hips. Hold for a count of two, then press through your front heel to return to the starting position. Repeat on the other side.
Squats
Performing a squat may seem like a simple task, but there is actually a lot of technique involved in doing it correctly.
Start with your feet shoulder-width apart, and turn your toes out slightly. Bend at the hips and knees to lower yourself down into a squatting position. Keep your chest up and your back straight as you descend. Once you reach the bottom of the squat, drive through your heels to return to the starting position.
Hindu push-ups
To do a Hindu push-up, start in a standing position with your feet together and your hands at your sides. Bend down and place your palms on the ground shoulder-width apart. Walk your hands forward until your body is in a downward dog position. From there, lower your chest towards the ground and push back up to the starting position. You can also do Hindu push-ups with your legs slightly wider than shoulder-width apart for an added challenge.
Spiderman push-ups
Start in a high plank position with your hands under your shoulders and your feet hip-width apart. lower your chest to the floor while bringing your right knee toward your right elbow. Return to the starting position, then repeat on the other side. Continue alternating sides for 10-12 reps.
Want to make it even tougher? Slow down the tempo and hold each side for a count of two before switching. Or try it with weights! Just place your hands on dumbbells or a weight plate before lowering into the push-up.
Mountain climbers
To do a mountain climber, start in a plank position with your hands directly under your shoulders. Then, bring one knee up to your chest while keeping the other leg straight. Return to the starting position and repeat with the other leg. Continue alternating legs for 30 seconds to 1 minute. For an added challenge, try doing mountain climbers with a twist: instead of bringing your knee up to your chest, bring it out to the side. This will work your obliques (side abdominal muscles) as well as your rectus abdominis (the “six-pack” muscle).
Jumping jacks
To do a jumping jack, start by standing with your feet together and your hands at your sides. Then, jump up and spread your legs out to the sides while bringing your arms up overhead. Return to the starting position and repeat. Jumping jacks are a great way to get your heart rate up and boost your energy levels. Plus, they can be done almost anywhere and don’t require any special equipment.
Burpees
The move starts from a standing position, then drops into a squat, kicks the legs back into a push-up position, and finally pops back up to standing. Performing a burpee is a great way to get your heart rate up and break a sweat, but it can also be tough on the body if done improperly. To ensure that you are doing a burpee correctly, start by standing with your feet shoulder-width apart and your arms at your sides. From there, squat down and place your hands on the ground in front of you. Kick your feet back into a push-up position, and then quickly return to standing. Make sure that you stay low throughout the entire movement.
Plank hold
Start in a push-up position, with your hands directly beneath your shoulders. Keeping your body in a straight line, lower yourself down onto your forearms. Make sure that your elbows are directly beneath your shoulders, and that your head is in line with your spine. Now, squeeze your abs and glutes tight, and hold this position for 60 seconds. Remember to breathe deeply throughout the hold.
If you’re new to plank holds, start with shorter intervals and build up to longer holds as you get stronger. You can also make the exercise more challenging by lifting one leg off the ground, or by placing your feet on an unstable surface like a Bosu ball.
Side plank
Lie on your side on a mat, with your feet stacked one on top of the other and your elbow directly beneath your shoulder. Pressing down through your elbow and feet, raise your hips so that your body forms a straight line from head to toe. Hold the position for 30 seconds, then lower back to the starting position and repeat on the other side. Remember to breathe steadily throughout the exercise.
Leg raises
To start, find something sturdy that you can hold on to for support- a chair, countertop, or even a wall will work. Once you have your support, raise one leg straight out in front of you and hold it there for a few seconds before lowering it back down. Repeat this 10-15 times before switching to the other leg. You can also mix things up by doing side leg raises- simply raise your leg out to the side instead of in front of you. For an extra challenge, try doing single leg raises- raising one leg at a time without any support.
Supermans
To do the Superman exercise, start by lying face down on the ground with your arms and legs extended. Next, raise your arms and legs off the ground and hold them in the air for a count of two. Be sure to keep your back straight and your abdominal muscles pulled in so that you don’t strain your lower back. Finally, slowly lower your arms and legs back to the starting position and repeat the exercise for 8 to 12 repetitions.
You can also vary the Superman exercise by adding a leg lift. To do this variation, start in the same position as the original exercise but lift only one leg off the ground while keeping the other leg extended straight behind you. Hold the position for a count of two before slowly lowering your leg back to the starting position. Repeat with the other leg and continue alternating until you have completed eight to 12 repetitions on each side.
Pilates Scissor
Lie on your back with your legs in the air and your head and shoulders off the ground. Hold your right leg straight up as you lower your left leg toward the floor. Keep your abs pulled in tight and don’t let your lower back arch. When your left leg is about six inches from the floor, stop and hold for a count of two. Reverse the movement and repeat with your left leg straight up and your right leg lowering toward the floor. Do two to three sets of 10-15 reps on each side.
Reverse crunch
To do a reverse crunch, start by lying on your back on the floor with your feet flat on the ground and your knees bent. Place your hands on the floor beside you. Then, lift your feet off the ground and bring your knees in toward your chest. From this position, contract your abs and use them to curl your hips off the floor and towards your chest. Reverse the motion to return to the starting position. Remember to keep your abs engaged throughout the entire exercise. If you’re looking for an extra challenge, add a weight to your lap or hold a medicine ball between your feet.
Heel touches
Heel touches are a great way to get a little bit of cardio in, and they’re also simple to do. Just stand with your feet shoulder-width apart and reach down to touch your heels with your fingertips. You can do this with both legs at the same time or alternate legs. As you become more comfortable with the movement, you can increase the speed.
Russian twist
To perform a Russian twist, start by sitting on the ground with your knees bent and feet flat on the floor. Hold your hands at your chest or extend them out to the sides. From here, twist your torso to the right and then to the left. Make sure to keep your back straight and focus on twisting from your waist. As you twist, be sure to exhale each time you reach the maximum point of rotation. You can also increase the difficulty of this exercise by holding a weight in your hands or by sitting on an unstable surface.
Double leg lift
To perform a double leg lift, start by lying on your back with your legs extended straight out in front of you. Next, slowly lift both legs off the ground, keeping them straight and together. Hold this position for a few seconds before returning to the starting position. Repeat this movement 10-15 times for the best results. Remember to breathe evenly throughout the exercise and to keep your back flat on the ground.
Seated leg lift
To do this, start by sitting in a chair with your feet flat on the ground. Then, slowly lift one leg straight out in front of you, hold for a few seconds, and lower it back down. Repeat 10-15 times before switching to the other leg. You can make this exercise more challenging by adding some weighted anklets or resistance bands.
Pilates leg lift
First, lie on your back with your knees bent and your feet flat on the floor. Next, raise your right leg into the air and hold it there for a few seconds. Then, lower your leg back to the starting position. Repeat this with your left leg. For an added challenge, try doing a Pilates leg lift with both legs at the same time
Lying leg lift
Lie on your back on the floor with your legs straight and your arms at your sides.
Slowly lift one leg off the floor, keeping it straight. Hold for a moment, then lower it back to the starting position. Repeat with the other leg. Do 10-15 reps per side.
Standing oblique crunch
Start by standing with your feet shoulder-width apart. Next, place your hands behind your head and ensure that your hips are aligned with your shoulders. From here, exhale and lift your knee up sideways as you bring your elbow and knee towards each other, contracting your obliques as you do so. Inhale as you return to the starting position. Keep your core engaged throughout the exercise and resist the temptation to arch your back. Repeat the exercise for 10-12 reps on each side.
Plank Jacks
Plank Jacks are a combination of a jumping jack and a plank.
Begin in a high plank position with your feet together and your hands under your shoulders.
Engage your abs and glutes to keep your body in a straight line from head to toe.
Keeping your core tight, jump your feet out to the sides so that you land in a horizontal outwards jumping jack position.
Immediately jump your feet back together and return to the starting position. That’s one rep. Aim for three sets of 10 reps at a fast pace.
Side Lunge
To do a side lunge, start by standing with your feet together and your hands on your hips. Take a big step to the right, lowering your hips and bending your right knee until your leg forms a 90-degree angle. Make sure your left leg is straight and that your left foot is pointing forward. Hold this position for a few seconds, then return to the starting position. Repeat on the other side. You can make the side lunge more challenging by holding a dumbbell in each hand, or by holding a weight plate in front of your chest.
Reverse flys
Start by standing with your feet hip-width apart and your knees slightly bent. Then, hinge forward at the hips and let your arms hang down in front of you. From there, raise your arms out to the side and back behind you, keeping your elbows slightly bent. Be sure to squeeze your shoulder blades together as you raise your arms.
How These Exercises Can Help You Row Better
Whether you’re stuck at home and can’t make it to the gym or you’re just looking for a workout you can do anywhere, bodyweight exercises are a great option. And if you’re a rower, doing bodyweight exercises can actually help improve your performance on the water.
Bodyweight exercises are a great way to build strength and improve conditioning without putting stress on your joints. Because they’re low impact, they’re also easy on your body, making them a great choice if you’re recovering from an injury or just looking for a workout that won’t leave you feeling sore the next day. And because they can be done anywhere, they’re perfect for when you can’t make it to the gym.
But bodyweight exercises aren’t just convenient – they can also be as effective as a full gym workout. If you do them consistently, you’ll see results in your strength and cardiovascular fitness. And if you’re a rower, doing bodyweight exercises can help improve your technique and power on the water.
Rowers are a special breed of athlete. They are strong, powerful, and fast. But they are also lightweight and aerodynamic. As a result, they need to be careful not to add too much muscle mass, which can weigh them down and slow them down. That’s where bodyweight exercises come in. By doing exercises that don’t require any external weight, rowers can maintain their lean physique while still building strength and power.
In addition, bodyweight exercises are relatively low-impact, which means they put less stress on the joints than exercises that involve lifting heavy weights. As a result, bodyweight exercises can help rowers stay healthy and injury-free. And when rowers are healthy and injury-free, they can perform at their best on the water.
3 Workouts of Varying Difficulty
Beginner
Bodyweight workouts are a great way to get started with exercise. They’re simple, can be done anywhere, and don’t require any equipment. Plus, they’re a great way to build strength and endurance. In this beginner bodyweight workout, we’ll use four exercises that I spoke about earlier in the article: push-ups, squats, lunges, and crunches. We’ll do three sets of each exercise, with thirty seconds of rest in between sets. Remember to warm up before you begin the workout, and cool down when you’re finished.
Beginners Bodyweight Workout:
Push-ups – 3 sets of 10 reps
Squats – 3 sets of 10 reps
Lunges – 3 sets of 10 reps (each leg)
Crunches – 3 sets of 10 reps
Intermediate
This workout is designed for someone who has a moderate level of fitness and is already comfortable with bodyweight exercises. If you’re just starting out, you may want to start with a beginner’s workout instead.
The workout will consist of 4 sets of each exercise, with 30 seconds of rest between sets. For each exercise, start at a moderate pace and increase the intensity as you get comfortable with the movement. Remember to focus on good form throughout the workout.
1. Pushups – 4 sets of 12-15 reps
2. Bodyweight Squats – 4 sets of 20 reps
3. Walking Lunges – 4 sets of 10-12 reps per leg
4. Spiderman Pushups – 4 sets of 10-12 reps
5. Russian Twist – 4 sets of 12-15 reps
6. Crunches – 4 sets of 20 reps
7. Side plank – 4 sets of 30 seconds per side
8. Jumping jacks – 4 sets of 30 seconds
Be sure to warm up and cool down too!
Expert
Here’s your chance to put all of those bodyweight exercises to work! This workout is designed to challenge your whole body, using nothing but your own bodyweight for resistance. As always, be sure to warm up before starting the workout, and listen to your body if an exercise feels too difficult or uncomfortable.
To start, perform each exercise for 30 seconds (that means as many as you can in 30 seconds!), then rest for 30 seconds in between. If you’re feeling ambitious, try increasing the time on each exercise to 45 seconds. After completing the entire circuit once, rest for 2 minutes, then repeat the circuit two more times.
– Push-ups,
– Crunches
– Lunges
– Squat
– Hindu push-ups
– Spiderman push-ups
– Mountain climbers
– Jumping jacks
– Burpees
– Plank hold
– Side plank
– Leg raises
– Supermans
– Pilates scissor
– Reverse crunch
– Heel touches
– Russian twist
– Double-leg lift
– Seated leg lift
– Pilates leg lift
– Lying leg lift
– Standing oblique crunch
– Plank jacks
– SIde lunges
– Reverse flys
If you deliberately slow down to do less exercise you’re only cheating yourself here, so make sure you’re giving it your all every time and see how much you can improve by taking notes of how many you’ve done during your rest periods
So there you have it. This isn’t a definitive list of every single activity you can do using your own bodyweight at home but it’s just the ones that I find helpful to include in sets. Let us know below how you find these. Have a great day!
