HIGH IMPACT

SQUAT AND LEG LIFT

Stand with feet at shoulder width and soft knees. Squat until thighs are almost parallel to floor. Return to start, lifting right leg to side and keeping torso tall. Repeat and alternate legs.

FULL PLANK

On hands and knees, wrists under shoulders, lift knees off the floor until body forms a straight line. Keep your core contracted to prevent hips from sagging. Hold. Lower knees to floor.

LUNGE AND BALANCE

With feet hip-width apart, take a big step back landing on the ball of right foot. Lower toward floor until left thigh is almost parallel. (Left knee shouldn’t extend over left toes; if so, step right leg farther back.) Return to standing, lifting right knee in front of you (hold a chair for balance if needed). Return to start. Repeat, alternating legs.

REVERSE CRAWL

Get into the Bear Crawl position, as in Level Two, but crawl backward.

KNEE PUSH-UP

Get on hands and knees, wrists under shoulders, body in a straight line. Contract core to prevent hips from sagging. Lower chest toward floor. Return to start. Repeat.

MOUNTAIN CLIMBER

Stand in front of a sturdy surface like a chair. Place hands on surface and walk feet back until body forms a line. Contract core. Bring right knee to chest. Return to the start. Repeat with left knee. Alternate quickly as if jogging.

When you use only body weight, you have to CONTROL YOUR MOVEMENTS more, using core muscles You’ve got this

Kolowich says that using your own body weight for strength training targets muscles nicely while saving you money. Plus, body weight exercises are convenient since you can do them anywhere.