Top 3 Bodyweight Exercises (to get the most bang for your buck!)

Lunge forward and raise your arms straight overhead (to make it for difficult, hold a ball or a stick)

With your legs bent at 90° at knee level, side bend your trunk towards your front leg’s side

Make sure you don’t rotate the torso as you bend

Repeat on the other sided

To make this more difficult, do this with your back leg on a step (Bulgarian Squat)

Stand with your feet together and bend over to touch the floor with your hands (knees can flex slightly)

Maintain a flat lumbar spine as you walk forward with your hands, without moving your feet

Walk your hands out until you get to your “push up position” (hands directly below your shoulders) without losing neutral lumbar spine

Perform a push up

Walk your hands back to the starting position and repeat

Start in a push-up position with your arms forward at about 130° from your body and with your feet apart

Tighten your abdominals and lift one arm and the opposite leg without allowing your trunk to move nor rotate

Reach far away in front of you with your hands and far behind with your foot instead of just lifting them up

Keep your trunk braced and your spine neutral