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A chin-up bar can offer a quick workout
Many people have jobs, families, or other commitments that keeps them from spending as much time as they should at the gym.  When there's just not enough time in a day to make a trip to the gym, bodyweight exercises can be a good stand-in workout.  Bodyweight exercises use only the weight of the body as resistance, and require little or no equipment to do.

See the full article for ideas.  Some basic bodyweight exercises include:
  • Push Ups
    Begin in push up position, on knees or toes. Perform 4 push ups, abs in and back straight. On the 5th push up, lower halfway down and hold for 4 counts. Push back up and repeat the series - 4 regular push ups and 1 halfway--5 or more times.
  • Pull Ups
    The pull up exercise does require some basic equipment, or some creativity (go to a playground or find a low hanging tree branch, for example), but it's a great, simple way to build upper body strength.
  • One-Leg Balance / Squat / Reach
    Stand on one leg and hold it as long as you can. If this is too easy, add a slight squat motion. Still too easy? Place an object on the floor, several feet in front of you (a book, perhaps), and slowly squat down, and reach out with one arm and touch the object and slowly return to an upright position. Stay on one leg at all times. Repeat on the other leg after a minute or so.
  • Tuck Jump
    The tuck jump exercise ranks near the top of the list for developing explosive power using only an athlete's body weight.
  • Chair Dips
    You’ll need two chairs, (or a bed and a chair or a counter, etc…) for this great tricep exercise. Place two chairs facing each other, about 3 feet apart. Sit on one chair with your hands palm down and gripping the edge of the chair. Place your heels on the edge of the other chair and hold yourself up using your triceps. Slide forward just far enough that your behind clears the edge of the chair and lower yourself so your elbows are at 90 degrees. Do as many repetitions as you can.
  • Wall Sit 
    With your back against a wall, and your feet about 2 feet away from the wall, slide down until your knees are at a 90 degree angle. Hold the position as long as you can. This is great for ski conditioning.


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