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I'm here to show you that you can still get stronger without jumping, gym time, or equipment; you just need the best strengthening exercises for you and the right program, performed consistently and with progression.Now, that's not to say I don't recommend lifting weights. Loading your bones and muscles is the best way to counteract aging, muscle mass decline and loss of bone density, so I strongly recommend resistance training at all stages of life.But if it's just you and your yoga mat, then you need to give this bodyweight workout a go. And what better way to add resistance to your training routine than working against your own bodyweight?Ready? Let's get started.If you experience pain at any time, stop and rest. If you're working with an injury or health condition, or you're currently pregnant or postnatal, I recommend seeking advice before starting these exercises.Watch: 20-minute low-impact workout for all ages The routine: To keep the intensity high without weights (of course, you could add weights and equipment if you wish), we will use an EMOM format, which means "Every minute on the minute."Perform 8-12 reps of the first exercise, then rest for the remainder of the minute. The aim is to get roughly 10-15 seconds of rest each time. On the next minute, perform 8-12 reps of the second exercise, then rest. You'll work through four exercises, each starting on a new minute, and five rounds, totaling 20 minutes.Get instant access to breaking news, the hottest reviews, great deals and helpful tips.Each of the four moves works to build functional fitness and strength, using movements you'd see in everyday life, like pushing or squatting. If you're not getting enough rest, cut the reps back; if you're resting too long, add reps.Diamond push-ups: Start in a push-up position either on your knees or with them lifted away from the mat. Stack your shoulders over your wrists and ensure your hips align with your shoulders. Touch your index fingers and thumbs together to create a diamond shape. Engage your core. Bend your elbows and lower your chest toward the floor, pause, then drive upward again.Frog squats: Stand with your feet roughly shoulder-width apart, then drop down to the bottom of a squat and turn your toes slightly outward. Hook your elbows to the inner knees and push your knees outward in line with your toes. With your hands in prayer position, pull your shoulders back and down, lift your chest and straighten your back. With control, lift your butt and lower your chest to almost parallel to the floor. Sit your butt down and lift your chest again.Inchworm downward dogs: Stand with your feet hip-width apart. Roll down your spine to place your hands on the mat in front of your feet. Bring as much bend to your knees as you need if you have very tight hamstrings. Walk your hands out until you come into a plank position with your shoulders stacked over your wrists. Lift your hips up and back into a downward dog, then walk your hands back to your feet and roll up slowly to stand.Supermans: Lie on your stomach with your arms and legs extended down the mat. Rest your forehead on the mat, too. At the same time, lift your arms, chest and legs into the air as high as possible, squeezing your mid-back and glutes. Hold the position at the top for a beat, and knit your shoulder blades together. Slowly lower with control.What are the benefits?
