OnFitness Magazine - January/February 2022 - 10

WWW.ONFITNESSMAG.COM | VOL 22 NO 4 | 2022 10
Bodyweight training
CRABWALK
Sit on the ground and bridge up with your hips
so you look like a tabletop. Walk forward on your hands
and feet as fast as you can. Muscles targeted are your
triceps, shoulders, back, quads, hamstrings, and core.
WALL SQUAT
With your back against a
wall, slowly lower your body
by sliding down until your
upper legs are parallel with
the ground. Hold that
position for a moment, then,
using your heels, press
yourself back up and repeat.
The muscles targeted are
your hamstrings, glutes,
quads, and calves.
SUMO SQUAT
With your feet wide apart, your toes pointing out, and
your weight on your heels, squat so your thighs reach
parallel with the ground. Rise back up straightening
your legs, squeezing your butt at the
top of the move. Perform as
many squats as you can
for thirty seconds. The
wide-leg stance for this
squat variation will target your
inner thighs.
DIP TO LEG RAISE
Suspend your body over parallel bars and lower yourself until your upper arms are
parallel to the ground. Press yourself back up and then raise your legs straight out
in front of you. Hold while you raise back up. Muscles targeted are your chest,
shoulders, triceps, upper, lower back, and entire ab region.

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OnFitness Magazine - January/February 2022

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