{"id":34025,"date":"2022-01-29T09:00:14","date_gmt":"2022-01-29T08:00:14","guid":{"rendered":"https:\/\/www.puma-catchup.com\/?p=34025"},"modified":"2025-09-28T08:53:24","modified_gmt":"2025-09-28T08:53:24","slug":"bodyweight-exclusive-home-workouts","status":"publish","type":"post","link":"https:\/\/www.puma-catchup.com\/fr\/sportstyle\/bodyweight-exclusive-home-workouts\/","title":{"rendered":"Entra\u00eenements \u00e0 domicile exclusivement bas\u00e9s sur le poids du corps"},"content":{"rendered":"<!-- post header -->\n<div class=\"row rowSingleColumn\">\n    <div class=\"col breadcrumb\">\n        <a href=\"\/fr\/\">Accueil<\/a>\/\n        <a href=\"\/fr\/category\/sportstyle\/\">Sportstyle<\/a>\/ Entra\u00eenements \u00e0 domicile exclusivement bas\u00e9s sur le poids du corps\n    <\/div>\n<\/div>\n<div class=\"row rowPostHeaderImage headerImageAnim\">\n    <div class=\"scrollAnim\" \n        id=\"postHeaderImage\"\n         style=\"width:100%;position:relative;overflow:hidden;        aspect-ratio:2        ;\" >\n    <img decoding=\"async\" alt=\"A woman practicing a Home Workout with her daughter\"\n        class=\"\"\n        src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2022\/01\/01_HomeWorkout_H.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;        object-position: 50% 0%; object-fit: cover;\"\/>\n        <\/div>\n    \n<\/div>\n<div class=\"row rowSingleColumnWide rowPostHeader\">\n    <div id=\"postHeaderText\" class=\"col tcenter\" >\n        <div class=\"cat\"><a class=\"secondary\" href=\"https:\/\/www.puma-catchup.com\/fr\/category\/sportstyle\/\">Sportstyle<\/a><\/div>\n        <div id=\"headerSocialIcons\" class=\"headerSocialIcons tleft\">\n            <a class=\"facebook\" href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https%3A%2F%2Fwww.puma-catchup.com%2Ffr%2Fsportstyle%2Fbodyweight-exclusive-home-workouts%2F\" target=\"blank\"><\/a>\n            <a class=\"linkedin\" href=\"https:\/\/www.linkedin.com\/sharing\/share-offsite\/?url=https%3A%2F%2Fwww.puma-catchup.com%2Ffr%2Fsportstyle%2Fbodyweight-exclusive-home-workouts%2F\" target=\"blank\"><\/a>\n            <a class=\"x\" href=\"https:\/\/twitter.com\/share?url=https:\/\/www.puma-catchup.com\/fr\/sportstyle\/bodyweight-exclusive-home-workouts\/&#038;text=\" target=\"blank\"><\/a>\n            <a class=\"pinterest\" href=\"http:\/\/pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.puma-catchup.com%2Ffr%2Fsportstyle%2Fbodyweight-exclusive-home-workouts%2F\" target=\"blank\"><\/a>\n        <\/div>\n        <h1 class=\"\" >Entra\u00eenements \u00e0 domicile exclusivement bas\u00e9s sur le poids du corps<\/h1>\n        <div class=\"articleintro\" >Br\u00fble, b\u00e9b\u00e9, br\u00fble<\/div>\n        <div class=\"date\">29 janvier 2022 <\/div>\n\n        <div id=\"\" class=\"headerSocialIconsMobile tcenter mobile\">\n            <a class=\"sharing\" id=\"mobileshare\" onclick='navigator.share({ \"title\": &quot;Bodyweight Exclusive Home Workouts&quot;, \"text\": &quot;Sometimes getting to the gym can be a little difficult \\u2500 be it due to a lack of motivation, missing transportation or a certain global pandemic. That\\u2019s why home bodyweight workouts can be a lifesaver and gamechanger. We\\u2019ve put together a few comprehensive home circuits that exclusively make use of your bodyweight, with some bonus alignment cues and modification ideas to keep in mind.\\n&quot;, \"url\": \"https:\/\/www.puma-catchup.com\/fr\/sportstyle\/bodyweight-exclusive-home-workouts\/\" })'  target=\"blank\"><\/a>\n            <a class=\"facebook\" href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https:\/\/www.puma-catchup.com\/fr\/sportstyle\/bodyweight-exclusive-home-workouts\/\" target=\"blank\"><\/a>\n            <a class=\"linkedin\" href=\"https:\/\/www.linkedin.com\/sharing\/share-offsite\/?url=https:\/\/www.puma-catchup.com\/fr\/sportstyle\/bodyweight-exclusive-home-workouts\/\" target=\"blank\"><\/a>\n            <a class=\"x\" href=\"https:\/\/twitter.com\/share?url=https%3A%2F%2Fwww.puma-catchup.com%2Ffr%2Fsportstyle%2Fbodyweight-exclusive-home-workouts%2F&#038;text=\" target=\"blank\"><\/a>\n            <a class=\"pinterest\" href=\"http:\/\/pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.puma-catchup.com%2Ffr%2Fsportstyle%2Fbodyweight-exclusive-home-workouts%2F\" target=\"blank\"><\/a>\n        <\/div>\n    <\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><span class=\"textStyle_intro\">Il peut parfois \u00eatre difficile de se rendre \u00e0 la salle de sport, que ce soit par manque de motivation, en raison d'un manque de moyens de transport ou d'une certaine pand\u00e9mie mondiale. C'est pourquoi les entra\u00eenements \u00e0 domicile utilisant le poids du corps peuvent \u00eatre une v\u00e9ritable bou\u00e9e de sauvetage et changer la donne. Nous avons mis au point quelques circuits complets \u00e0 faire chez soi qui utilisent exclusivement le poids du corps, avec en prime quelques conseils d'alignement et des id\u00e9es de modifications \u00e0 garder \u00e0 l'esprit.<\/span>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><b>Les avantages d'un entra\u00eenement au poids du corps<\/b><br\/>\n<br\/>\u00a0<br\/>\n<ul>\n<li aria-level=\"1\"><i>Tr\u00e8s simple<\/i> \u2500 <strong>vous pouvez le faire n'importe o\u00f9 et \u00e0 tout moment<\/strong> car il ne n\u00e9cessite aucun \u00e9quipement et prend tr\u00e8s peu de place.<\/li>\n<li aria-level=\"1\"><i>Optimisez votre temps d'entra\u00eenement<\/i> \u2500 il y a <strong>pas de temps perdu<\/strong> changer d'\u00e9quipement d'un ensemble \u00e0 l'autre afin de pouvoir profiter pleinement de votre s\u00e9ance d'entra\u00eenement.<\/li>\n<li aria-level=\"1\"><i>Efficace<\/i> \u2500 En g\u00e9n\u00e9ral, les exercices au poids du corps impliquent des mouvements compos\u00e9s qui sollicitent \u00e0 la fois les articulations et les muscles tout en <strong>combiner cardio et musculation<\/strong> pour \u00eatre ultra-efficaces. Et ces mouvements complets renforcent \u00e0 la fois la mobilit\u00e9 et la stabilit\u00e9.<\/li>\n<li aria-level=\"1\"><i>Adaptable et accessible<\/i> \u2500 vous pouvez <strong>ajustez comme bon vous semble,<\/strong> en fonction de votre condition physique. Si quelque chose ne vous convient pas, il existe de nombreux autres exercices \u00e0 d\u00e9couvrir.<\/li>\n<li aria-level=\"1\"><i>Soyez \u00e0 l'\u00e9coute<\/i> \u2500 exercices au poids du corps <strong>peut vous aider \u00e0 prendre davantage conscience de l'alignement du corps,<\/strong> surtout si vous ralentissez et pr\u00eatez vraiment attention aux groupes musculaires sollicit\u00e9s pendant que vous apprenez les mouvements.<\/li>\n<\/ul>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><b>Construire un programme d'entra\u00eenement<\/b><br\/>\n<br\/>\u00a0<br\/>\n<br\/>Au lieu de cibler uniquement certaines parties du corps, vous pouvez \u00e9galement <strong>Concentrez-vous sur la fonction pour rendre votre entra\u00eenement plus efficace.<\/strong> Mais penser \u00e0 inclure des exercices pour le bas du corps, le haut du corps (pouss\u00e9e et traction), le tronc et un mouvement dynamique ou complet est un bon point de d\u00e9part pour construire votre circuit.<br\/>\n<br\/>\u00a0<br\/>\n<br\/>Si vous avez l'habitude de soulever des poids, vous pensez peut-\u00eatre qu'un <strong>Les exercices utilisant uniquement le poids du corps ne seront pas assez difficiles, mais vous pourriez \u00eatre surpris !<\/strong> En jouant avec le tempo, en augmentant le nombre de r\u00e9p\u00e9titions et de s\u00e9ries, ou en modifiant les exercices, vous pouvez intensifier ou r\u00e9duire l'entra\u00eenement en fonction de vos besoins.<br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><b>Exercices \u00e0 domicile utilisant le poids du corps<\/b><br\/>\n<br\/>Effectuez chaque exercice pendant 45 secondes, puis reposez-vous pendant 15 secondes. Effectuez l'ensemble du circuit, puis reposez-vous pendant 1 minute. R\u00e9p\u00e9tez depuis le d\u00e9but pendant 3 \u00e0 4 s\u00e9ries.<br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_quote\" ><p>          ______<br \/>\nPompes<br \/>\nFente avant (gauche et droite)<br \/>\nPlanche<br \/>\nSuperman<br \/>\nSquat avec saut<\/p>\n<br\/><br\/>Entra\u00eenement #1<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_quote\" ><p>          ______<br \/>\nAlpiniste<br \/>\nChien d'arr\u00eat<br \/>\nCoup de pied vers l'arri\u00e8re avec les fessiers<br \/>\nSquat avec pistolet (gauche et droite)<br \/>\nPlank Up Downs <\/p>\n<br\/><br\/>Entra\u00eenement #2<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_quote\" ><p>          ______<br \/>\nPlanche lat\u00e9rale<br \/>\nCrunch invers\u00e9<br \/>\nSquat lat\u00e9ral<br \/>\nPont fessier<br \/>\nBurpee<\/p>\n<br\/><br\/>Entra\u00eenement #3<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><b>Analysons cela...<\/b><br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Pompes<\/i>: Visez \u00e0 former un angle de 45 degr\u00e9s avec les coudes et gardez-les pr\u00e8s du corps pour prot\u00e9ger les \u00e9paules. Augmentez l'intensit\u00e9 en ralentissant lorsque vous descendez et en allant plus loin (en explorant l'amplitude du mouvement). R\u00e9duisez l'intensit\u00e9 en vous mettant \u00e0 genoux.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Fente avant<\/i>: Gardez votre tronc engag\u00e9 tout au long de l'exercice et <strong>poussez sur le pied avant lorsque vous vous relevez.<\/strong> Augmentez l'intensit\u00e9 en ralentissant la mont\u00e9e (ou m\u00eame en marquant une pause \u00e0 mi-chemin). R\u00e9duisez l'intensit\u00e9 en effectuant des mouvements un peu moins amples.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Planche<\/i>: <strong>Ne laissez pas les hanches s'affaisser ou se cambrer.<\/strong> \u2500 Imaginez votre corps formant une ligne droite et solide. Intensifiez l'exercice en essayant la planche en \u00e9toile, en \u00e9loignant les paumes et les orteils du corps jusqu'\u00e0 former un X. R\u00e9duisez l'intensit\u00e9 en vous mettant \u00e0 genoux.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Superman : <\/i>Engagez tout le dos, en soulevant la poitrine et les jambes du sol aussi haut que possible. <strong>tout en gardant les \u00e9paules d\u00e9tendues et le regard tourn\u00e9 vers le sol.<\/strong> Intensifiez l'exercice en pliant les coudes pour former un cactus en haut du mouvement et en maintenant la position. R\u00e9duisez l'intensit\u00e9 en alternant, en ne levant qu'un bras et la jambe oppos\u00e9e \u00e0 la fois.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Squat avec saut : <\/i>Gardez le dos droit et <strong>Accroupissez-vous jusqu'\u00e0 ce que vos cuisses soient parall\u00e8les au sol.<\/strong> Poussez sur vos pieds pour vous propulser vers le haut, puis atterrissez dans le squat suivant. Augmentez l'intensit\u00e9 en acc\u00e9l\u00e9rant le mouvement et en vous abaissant encore plus. R\u00e9duisez l'intensit\u00e9 en ralentissant le mouvement et en restant plus pr\u00e8s du sol.<br\/>\n<br\/>\u00a0<br\/>\n<br\/>***<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Alpiniste :<\/i> Gardez les \u00e9paules au-dessus des poignets et le corps droit tout au long des r\u00e9p\u00e9titions.; <strong>engagez vraiment votre tronc.<\/strong> Augmentez l'intensit\u00e9 en acc\u00e9l\u00e9rant le rythme (sans rebondir). R\u00e9duisez l'intensit\u00e9 en ralentissant le rythme.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Chien d'arr\u00eat<\/i>: Gardez les \u00e9paules et les hanches parall\u00e8les au sol, le ventre contract\u00e9 et <strong>dos plat.<\/strong> Intensifiez l'exercice en effectuant les m\u00eames mouvements \u00e0 partir d'une position de planche. R\u00e9duisez l'intensit\u00e9 en levant le bras et la jambe individuellement plut\u00f4t qu'ensemble.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Coup de pied vers l'arri\u00e8re : <\/i><strong>Gardez les \u00e9paules et les hanches parall\u00e8les au sol,<\/strong> et pensez vraiment \u00e0 contracter les fessiers au maximum. Intensifiez l'effort en effectuant des pulsations en haut du mouvement. R\u00e9duisez l'intensit\u00e9 en maintenant la contraction pendant moins longtemps.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Squat avec pistolet : <\/i>Poussez sur la jambe d'appui et le pied. <strong>Trouvez un point fixe \u00e0 regarder pour vous aider \u00e0 garder votre \u00e9quilibre.<\/strong> C'est d\u00e9j\u00e0 un mouvement avanc\u00e9, mais vous pouvez le rendre encore plus intense en ralentissant consid\u00e9rablement le mouvement. Pour y parvenir, utilisez un support (une chaise, un lit, un canap\u00e9) pour vous accroupir et vous stabiliser.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Plank Up Downs : <\/i>Les \u00e9paules restent align\u00e9es avec les poignets ou les coudes, les hanches align\u00e9es avec les \u00e9paules. <strong>Le tronc est tr\u00e8s sollicit\u00e9 et les jambes\/fessiers sont \u00e9galement actifs.<\/strong> Augmentez l'intensit\u00e9 en acc\u00e9l\u00e9rant le rythme (tout en conservant la bonne posture). R\u00e9duisez l'intensit\u00e9 en posant les genoux au sol.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>***<\/i><br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Planche lat\u00e9rale : <\/i><strong>Levez vos hanches plus haut que vous ne le pensez pour former une ligne droite perpendiculaire au sol.<\/strong> Continuez \u00e0 respirer profond\u00e9ment. Augmentez l'intensit\u00e9 en levant le bras et la jambe dans les airs pour mettre votre \u00e9quilibre \u00e0 l'\u00e9preuve. R\u00e9duisez l'intensit\u00e9 en vous appuyant sur vos avant-bras et\/ou en laissant vos genoux et vos jambes au sol.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Crunch invers\u00e9 : <\/i>Serrez et abaissez le haut et le bas avec contr\u00f4le ; cette forme de crunch est plus douce pour la colonne vert\u00e9brale et soulage la tension au niveau du cou. Augmentez l'intensit\u00e9 en vous levant plus haut, en maintenant la position plus longtemps et en redescendant tr\u00e8s lentement. R\u00e9duisez l'intensit\u00e9 en vous levant moins haut.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Squat lat\u00e9ral : <\/i>Gardez le dos droit et les abdominaux contract\u00e9s pendant que vous bougez., <strong>en appuyant vraiment sur votre poids \u00e0 travers la jambe pli\u00e9e.<\/strong> Augmentez l'intensit\u00e9 en descendant plus bas dans le squat. R\u00e9duisez l'intensit\u00e9 en diminuant l'amplitude du mouvement.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Pont fessier :<\/i> Aide \u00e0 am\u00e9liorer la posture et \u00e0 soulager les maux de dos. <strong>Veillez \u00e0 bien solliciter vos fessiers en haut du mouvement.<\/strong> Intensifiez l'exercice en alternant et en levant une jambe \u00e0 la fois dans les airs tout en soulevant vos hanches aussi haut que possible. R\u00e9duisez l'intensit\u00e9 en gardant les deux pieds fermement ancr\u00e9s au sol et en r\u00e9duisant la hauteur de vos hanches.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Burpee : <\/i><strong>Gardez le tronc engag\u00e9 et la colonne vert\u00e9brale neutre.<\/strong> Augmentez l'intensit\u00e9 en acc\u00e9l\u00e9rant le rythme (tout en conservant la forme). R\u00e9duisez l'intensit\u00e9 en supprimant les sauts et en effectuant simplement les mouvements.<br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n\n<div class=\"row articleMulti1 spacing\">\n\t    <div class=\"col articleTeaser\" >\n\t\t\t<a class=\"hoverzooma  scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/fr\/sportstyle\/nutrition-mythbusting\/\" \n\t\t\t     tabindex=\"-1\" \n\t\t\t    id=\"20788\"\n\t\t\t     style=\"width:100%;position:relative;overflow:hidden;\t\t\t    aspect-ratio:1\t\t\t    ;\" >\n\t\t\t<img decoding=\"async\" alt=\"Young woman in a red sports bra stretching\"\n\t\t\t    class=\"hoverZoom\"\n\t\t\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2020\/08\/nutritionmythbusting_H.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;\t\t\t    object-position: 50% 0%; object-fit: cover;\"\/>\n\t\t\t<\/a>\n\t\t\t\n\t\t\t<a href=\"https:\/\/www.puma-catchup.com\/fr\/category\/sportstyle\/\" class=\"secondary2\" style=\"margin-top: 17px;\">Sportstyle<\/a>\n\t        <h4>Mythes sur la nutrition<\/h4>\n\t\t\t<div class=\"description shortExcerpt\">\n\t\t\t\tSi vous \u00eates un peu perdu en mati\u00e8re d'alimentation saine, ne stressez pas - la majorit\u00e9 est l\u00e0 pour vous aider. Le secteur de la remise en forme est truff\u00e9 de messages contradictoires sur la nutrition et il est facile de confondre l'alimentation avec la performance ou la composition corporelle avec la sant\u00e9. Et s'il est possible d'avoir une apparence saine et rayonnante tout en ayant des organes sains et performants, on ne peut malheureusement pas en dire autant dans le sens inverse.\nCela dit, une alimentation saine ne doit pas n\u00e9cessairement pr\u00eater \u00e0 confusion. Une fois que nous aurons d\u00e9mystifi\u00e9 les mythes les plus courants et que vous suivrez quelques principes de base, vous serez sur la bonne voie pour avoir un int\u00e9rieur sain, une meilleure qualit\u00e9 de sommeil, une \u00e9nergie accrue, une r\u00e9duction du stress et une meilleure humeur. Pr\u00e9parez-vous \u00e0 r\u00e9colter les fruits d'une bonne alimentation...\n\u00a0\n\n\t\t\t<\/div>\n\t\t\t<a class=\"primary\" href=\"https:\/\/www.puma-catchup.com\/fr\/sportstyle\/nutrition-mythbusting\/\" data-no-translation=\"\" data-trp-gettext=\"\">lire l&#8217;histoire<\/a>\n\t\t<\/div>\n<\/div>\n\n<!-- row headline -->\n<div class=\"row headlineBlock rowSingleColumnFull\">\n    <div class=\"col\" style=\"margin-bottom: 2px;\">\n        <h2 >Entra\u00eenements modernes<\/h2>\n    <\/div>\n<\/div>\n<!-- row article teaser 3 -->\n<div class=\"rowArticleTeaser3\">\n\t<div class=\"row rowTwoColumnsFull spacing\">\n\t    <div style=\"padding:none\">\n\t\t\t<div class=\"col articleTeaser\">\n\t\t\t    <div class=\"\">\n\t\t\t\t\t<a href=\"https:\/\/www.puma-catchup.com\/fr\/category\/sports\/\" class=\"secondary\">Sports<\/a>\n\t\t\t        <h4>Des s\u00e9ances d'entra\u00eenement exceptionnelles pour des moments exceptionnels : #1<\/h4>\n\t\t\t\t\t<div class=\"shortExcerpt\">\n\t\t\t\t        On dit que les grands sportifs n'ont pas d'excuses. Mais encore une fois, \u201cils\u201d n'ont jamais pr\u00e9dit que les \u00e9quipes devraient cesser de jouer ensemble ou que les gymnases seraient ferm\u00e9s jusqu'\u00e0 nouvel ordre. Quoi qu'il en soit, quand on veut, on peut. Dans cette s\u00e9rie, nous vous pr\u00e9senterons un certain nombre de solutions cr\u00e9atives pour vous aider \u00e0 rester en forme o\u00f9 que vous soyez et \u00e0 tout moment.\n\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<br\/>\n\t\t\t\t\t<a class=\"buttonSec articleslider\" href=\"https:\/\/www.puma-catchup.com\/fr\/sports\/exceptional_workouts_for_exceptional_times\/\" data-no-translation=\"\" data-trp-gettext=\"\">lire l&#8217;histoire<\/a>\n\t\t\t\t\t<br\/>\n\t\t\t\t\t<br\/>\n\t\t\t\t\t<a class=\"hoverzooma  scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/fr\/sports\/exceptional_workouts_for_exceptional_times\/\" \n\t\t\t\t\t    \n\t\t\t\t\t     style=\"height:200px;position:relative;overflow:hidden;\t\t\t\t\t    aspect-ratio:2\t\t\t\t\t    ;\" >\n\t\t\t\t\t<img decoding=\"async\" alt=\"Adriana Lima\"\n\t\t\t\t\t    class=\"hoverZoom\"\n\t\t\t\t\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2020\/03\/19SS_RT_PUMATRAC_ADRIANA-LIMA_IMAGERY_H7A5302.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;\t\t\t\t\t    object-position: 50% 0%; object-fit: cover;\"\/>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t    <\/div>\n\t    <div class=\"col\">\n\t\t\t<br\/>\n\t\t\t<div style=\"display:grid;grid-template-rows: auto auto auto;\">\n\t\t\t\t\t<div>\n\n\t\t\t\t\t\t<div class=\"teaser3inner\" >\n\t\t\t\t\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t\t\t\t\t\t<div class=\"rowArticleItem articleTeaser\">\n\t\t\t\t\t\t\t    <div>\n\t\t\t\t\t\t\t\t\t<a class=\"hoverzooma teaserVertImg scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/fr\/sports\/exceptional_workouts_for_exceptional_times_2\/\" \n\t\t\t\t\t\t\t\t\t    id=\"17337\"\n\t\t\t\t\t\t\t\t\t     style=\"height:200px;width:200px;;position:relative;overflow:hidden;\t\t\t\t\t\t\t\t\t    aspect-ratio:1\t\t\t\t\t\t\t\t\t    ;\" >\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" alt=\"Stefanie Williams\"\n\t\t\t\t\t\t\t\t\t    class=\"hoverZoom\"\n\t\t\t\t\t\t\t\t\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2020\/03\/Header-Stef.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;\t\t\t\t\t\t\t\t\t    object-position: 50% 0%; object-fit: cover;\"\/>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t    <\/div>\n\t\t\t\t\t\t\t    <div class=\"innerpadd\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.puma-catchup.com\/fr\/category\/sports\/\" class=\"secondary2\">Sports<\/a>\n\t\t\t\t\t\t\t        <h4>Des s\u00e9ances d'entra\u00eenement exceptionnelles pour des moments exceptionnels : #2<\/h4>\n\t\t\t\t\t\t\t\t\t<div class=\"shortExcerpt\">\n\t\t\t\t\t\t\t\t        Voici la suite de notre s\u00e9rie sur les moyens cr\u00e9atifs de rester en forme \u00e0 tout moment et en tout lieu. Dans cet article, nous aimerions nous concentrer sur le besoin humain de se sentir connect\u00e9. Nous nous \u00e9panouissons gr\u00e2ce \u00e0 ce besoin. Pourtant, il nous arrive \u00e0 tous de nous sentir d\u00e9connect\u00e9s. Les salles de sport et les centres de remise en forme peuvent contribuer \u00e0 nourrir non seulement notre corps, mais aussi notre \u00e2me. Mais au cas o\u00f9 votre salle de sport serait ferm\u00e9e ou que des \u00e9v\u00e9nements vous emp\u00eacheraient de sortir, il existe une nouvelle alternative astucieuse : les cours de fitness en streaming en ligne !\n\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<br\/>\n\t\t\t\t\t\t\t\t\t<a class=\"articleslider\" href=\"https:\/\/www.puma-catchup.com\/fr\/sports\/exceptional_workouts_for_exceptional_times_2\/\" data-no-translation=\"\" data-trp-gettext=\"\">lire l&#8217;histoire<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<br\/>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div>\n\t\t\t\t\t\t<div class=\"nodesktop\">\n\t\t\t\t\t\t\t<br\/><br\/>\n\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t<div class=\"teaser3inner\" >\n\t\t\t\t\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t\t\t\t\t\t<div class=\"rowArticleItem articleTeaser\">\n\t\t\t\t\t\t\t    <div>\n\t\t\t\t\t\t\t\t\t<a class=\"hoverzooma teaserVertImg scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/fr\/sportstyle\/exceptional-workouts-for-exceptional-times-3\/\" \n\t\t\t\t\t\t\t\t\t    id=\"17513\"\n\t\t\t\t\t\t\t\t\t     style=\"height:200px;width:200px;;position:relative;overflow:hidden;\t\t\t\t\t\t\t\t\t    aspect-ratio:1\t\t\t\t\t\t\t\t\t    ;\" >\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" alt=\"Patrick Schneider\"\n\t\t\t\t\t\t\t\t\t    class=\"hoverZoom\"\n\t\t\t\t\t\t\t\t\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2020\/04\/Patrick_Schneider_header_final.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;\t\t\t\t\t\t\t\t\t    object-position: 50% 0%; object-fit: cover;\"\/>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t    <\/div>\n\t\t\t\t\t\t\t    <div class=\"innerpadd\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.puma-catchup.com\/fr\/category\/sportstyle\/\" class=\"secondary2\">Sportstyle<\/a>\n\t\t\t\t\t\t\t        <h4>COVID-19 interrompt votre entra\u00eenement ?<\/h4>\n\t\t\t\t\t\t\t\t\t<div class=\"shortExcerpt\">\n\t\t\t\t\t\t\t\t        En ces temps exceptionnels, il peut \u00eatre difficile de se concentrer sur ses objectifs de remise en forme et de maintenir cette condition physique durement gagn\u00e9e. Nous nous sommes entretenus avec trois employ\u00e9s de PUMA, tous sportifs ou anciens sportifs de haut niveau, afin d'obtenir des id\u00e9es cr\u00e9atives sur la mani\u00e8re de rester en forme tout au long de la COVID-19 et au-del\u00e0.\n\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<br\/>\n\t\t\t\t\t\t\t\t\t<a class=\"articleslider\" href=\"https:\/\/www.puma-catchup.com\/fr\/sportstyle\/exceptional-workouts-for-exceptional-times-3\/\" data-no-translation=\"\" data-trp-gettext=\"\">lire l&#8217;histoire<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<br\/>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t<\/div>\n\t<\/div>\n<\/div>\n\n<div class=\"row articleMulti2 spacing\">\n\t    <div class=\"col articleTeaser\" >\n\t\t\t<a class=\"hoverzooma  scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/fr\/sportstyle\/the-low-carb-lifestyle-fact-fiction-nutrition-a-delicious-summer-recipe\/\" \n\t\t\t     tabindex=\"-1\" \n\t\t\t    id=\"19954\"\n\t\t\t     style=\"width:100%;position:relative;overflow:hidden;\t\t\t    aspect-ratio:1\t\t\t    ;\" >\n\t\t\t<img decoding=\"async\" alt=\"Whole and cut Avocados, a staple in low-carb diets\"\n\t\t\t    class=\"hoverZoom\"\n\t\t\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2020\/07\/LowCarbDiets_H.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;\t\t\t    object-position: 50% 0%; object-fit: cover;\"\/>\n\t\t\t<\/a>\n\t\t\t\n\t\t\t<a href=\"https:\/\/www.puma-catchup.com\/fr\/category\/sportstyle\/\" class=\"secondary2\" style=\"margin-top: 17px;\">Sportstyle<\/a>\n\t        <h4>Le mode de vie pauvre en glucides<\/h4>\n\t\t\t<div class=\"description shortExcerpt\">\n\t\t\t\tLes adeptes des r\u00e9gimes pauvres en glucides affirment qu'ils offrent une nutrition optimale et, de fait, ils sont en train de devenir l'une des tendances les plus en vogue dans le monde. Mais cette popularit\u00e9 s'accompagne de nombreux mythes et id\u00e9es fausses sur le mode de vie pauvre en glucides. Nous avons rassembl\u00e9 quelques-uns des faits et des mythes les plus courants concernant cette approche nutritionnelle et les avons analys\u00e9s pour vous.\nDe plus, nous vous proposons une d\u00e9licieuse recette \u00e0 faible teneur en glucides, juste \u00e0 temps pour l'\u00e9t\u00e9.\n\n\t\t\t<\/div>\n\t\t\t<a class=\"primary\" href=\"https:\/\/www.puma-catchup.com\/fr\/sportstyle\/the-low-carb-lifestyle-fact-fiction-nutrition-a-delicious-summer-recipe\/\" data-no-translation=\"\" data-trp-gettext=\"\">lire l&#8217;histoire<\/a>\n\t\t<\/div>\n\t    <div class=\"col articleTeaser\" >\n\t\t\t<a class=\"hoverzooma  scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/fr\/sportstyle\/simple-guidelines-clean-eating\/\" \n\t\t\t     tabindex=\"-1\" \n\t\t\t    id=\"5995\"\n\t\t\t     style=\"width:100%;position:relative;overflow:hidden;\t\t\t    aspect-ratio:1\t\t\t    ;\" >\n\t\t\t<img decoding=\"async\" alt=\"\"\n\t\t\t    class=\"hoverZoom\"\n\t\t\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2017\/05\/CleanEating.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;\t\t\t    object-position: 50% 0%; object-fit: cover;\"\/>\n\t\t\t<\/a>\n\t\t\t\n\t\t\t<a href=\"https:\/\/www.puma-catchup.com\/fr\/category\/sportstyle\/\" class=\"secondary2\" style=\"margin-top: 17px;\">Sportstyle<\/a>\n\t        <h4>Lignes directrices simples pour une alimentation saine<\/h4>\n\t\t\t<div class=\"description shortExcerpt\">\n\t\t\t\t\u201cExcusez-moi, puis-je avoir un lait d'amande, un caf\u00e9 d\u00e9caf\u00e9in\u00e9, \u00be plein ?\u201d Depuis quand les commandes sont-elles devenues si confuses ? La bonne nouvelle, c'est que ce n'est pas une fatalit\u00e9. Il n'existe pas de pilule magique en mati\u00e8re de nutrition. Si vous \u00eates un adepte classique des r\u00e9gimes yo-yo, qui passe d'une lubie \u00e0 l'autre avec quelques p\u00e9riodes de fr\u00e9n\u00e9sie entre les deux, il est temps d'abandonner ce comportement et d'adopter une approche plus durable, plus saine et plus amusante.\n\n\t\t\t<\/div>\n\t\t\t<a class=\"primary\" href=\"https:\/\/www.puma-catchup.com\/fr\/sportstyle\/simple-guidelines-clean-eating\/\" data-no-translation=\"\" data-trp-gettext=\"\">lire l&#8217;histoire<\/a>\n\t\t<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Il peut parfois \u00eatre difficile de se rendre \u00e0 la salle de sport, que ce soit par manque de motivation, en raison d'un manque de moyens de transport ou d'une certaine pand\u00e9mie mondiale. C'est pourquoi les entra\u00eenements \u00e0 domicile utilisant le poids du corps peuvent \u00eatre une v\u00e9ritable bou\u00e9e de sauvetage et changer la donne. Nous avons mis au point quelques circuits complets \u00e0 faire chez soi qui utilisent exclusivement le poids du corps, avec en prime quelques conseils d'alignement et des id\u00e9es de modifications \u00e0 garder \u00e0 l'esprit.<\/p>","protected":false},"author":13,"featured_media":34026,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"is_top_article":false,"is_featured_article":true,"EasyPostViewCounter":1270,"meta-headline":"Bodyweight Exclusive Home Workouts","footnotes":""},"categories":[3],"class_list":["post-34025","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportstyle"],"fullData":{"ID":34025,"post_author":"13","post_date":"2022-01-29 09:00:14","post_date_gmt":"2022-01-29 08:00:14","post_content":"<!-- wp:puma\/row-post-header {\"image\":{\"id\":34026},\"headline\":\"Bodyweight Exclusive Home Workouts\",\"content\":\"Burn baby, burn\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Sometimes getting to the gym can be a little difficult \u2500 be it due to a lack of motivation, missing transportation or a certain global pandemic. That\\u0026rsquo;s why home bodyweight workouts can be a lifesaver and gamechanger. We\\u0026rsquo;ve put together a few comprehensive home circuits that exclusively make use of your bodyweight, with some bonus alignment cues and modification ideas to keep in mind.\\u0026lt;\/span\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;b\\u0026gt;Benefits of a Bodyweight Workout\\u0026lt;\/b\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;i\\u0026gt;Super simple\\u0026lt;\/i\\u0026gt; \u2500 \\u0026lt;strong\\u0026gt;you can do it anywhere and at any moment\\u0026lt;\/strong\\u0026gt; as it requires zero equipment and takes up very little space.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;i\\u0026gt;Maximize your workout time\\u0026lt;\/i\\u0026gt; \u2500 there is \\u0026lt;strong\\u0026gt;no time wasted\\u0026lt;\/strong\\u0026gt; swapping out equipment from one set to the next so you can make full use of your dedicated sweat session.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;i\\u0026gt;Effective\\u0026lt;\/i\\u0026gt; \u2500 typically bodyweight exercises involve compound movements that recruit both joint and muscle while \\u0026lt;strong\\u0026gt;combining cardio and strength\\u0026lt;\/strong\\u0026gt; to be ultra-effective. And these complete movements bolster both mobility and stability.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;i\\u0026gt;Adaptable and accessible\\u0026lt;\/i\\u0026gt; \u2500 you can \\u0026lt;strong\\u0026gt;adjust as you see fit,\\u0026lt;\/strong\\u0026gt; depending on your fitness level. If something just isn\\u0026rsquo;t feeling right, there are plenty more exercises to explore.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;i\\u0026gt;Tune in\\u0026lt;\/i\\u0026gt; \u2500 bodyweight exercises \\u0026lt;strong\\u0026gt;can help you to become more aware of the body\\u0026rsquo;s alignment,\\u0026lt;\/strong\\u0026gt; especially if you slow down and really pay attention to the muscle groups being activated while you are learning the moves.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;b\\u0026gt;Building a Workout\\u0026lt;\/b\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Instead of solely targeting specific body parts, you can also \\u0026lt;strong\\u0026gt;focus on function to make for a more effective workout.\\u0026lt;\/strong\\u0026gt; But thinking to include something for the lower body, upper body (push and pull), core and a dynamic or full-body inclusive movement is a good starting point to build your circuit.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;If you\\u0026rsquo;re used to lifting weights you may think a \\u0026lt;strong\\u0026gt;bodyweight-only workout won\\u0026rsquo;t be challenging enough, but you may be surprised!\\u0026lt;\/strong\\u0026gt; Toying with tempo, upping the number of reps and sets, or modifying the exercises allows you to amp it up or dial it down depending on your needs.\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;b\\u0026gt;Bodyweight Home Routines\\u0026lt;\/b\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Do each exercise for 45 seconds, recover for 15 seconds. Go through the whole circuit, then rest for 1 minute. Repeat from the beginning for 3 to 4 rounds.\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;p\\u0026gt;          ______\\u0026lt;br \/\\u0026gt;\\nPush-up\\u0026lt;br \/\\u0026gt;\\nSplit Squat (Left and Right)\\u0026lt;br \/\\u0026gt;\\nPlank\\u0026lt;br \/\\u0026gt;\\nSuperman\\u0026lt;br \/\\u0026gt;\\nJump Squat\\u0026lt;\/p\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;br\/\\u0026gt;Workout #1\",\"width\":\"Wide\",\"style\":\"quote\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;p\\u0026gt;          ______\\u0026lt;br \/\\u0026gt;\\nMountain Climber\\u0026lt;br \/\\u0026gt;\\nBird Dog\\u0026lt;br \/\\u0026gt;\\nGlute Kickback\\u0026lt;br \/\\u0026gt;\\nPistol Squat (Left \\u0026amp; Right)\\u0026lt;br \/\\u0026gt;\\nPlank Up Downs \\u0026lt;\/p\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;br\/\\u0026gt;Workout #2\",\"width\":\"Wide\",\"style\":\"quote\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;p\\u0026gt;          ______\\u0026lt;br \/\\u0026gt;\\nSide Plank\\u0026lt;br \/\\u0026gt;\\nReverse Crunch\\u0026lt;br \/\\u0026gt;\\nLateral Squat\\u0026lt;br \/\\u0026gt;\\nGlute Bridge\\u0026lt;br \/\\u0026gt;\\nBurpee\\u0026lt;\/p\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;br\/\\u0026gt;Workout #3\",\"width\":\"Wide\",\"style\":\"quote\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;b\\u0026gt;Breaking it Down\\u0026hellip;\\u0026lt;\/b\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Pushup\\u0026lt;\/i\\u0026gt;: VAim for the elbows to make a 45-degree angle and keep them tucked close to the body to protect the shoulders. Amp it up by slowing as you lower and coming deeper (exploring the range of motion). Dial it down by coming to your knees.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Split Squat\\u0026lt;\/i\\u0026gt;: Keep your core engaged throughout and \\u0026lt;strong\\u0026gt;drive into the front foot as you come up.\\u0026lt;\/strong\\u0026gt; Amp it up by slowing down on the come up (or even pausing halfway through the move). Dial it down by keeping the movement a bit more shallow.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Plank\\u0026lt;\/i\\u0026gt;: \\u0026lt;strong\\u0026gt;Don\\u0026rsquo;t let the hips drop down or pike up\\u0026lt;\/strong\\u0026gt; \u2500 picture your body in one strong and straight line. Amp it up by trying star planking, walking palms and toes away from the body until you are in an x-shape. Dial it down by dropping to the knees.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Superman: \\u0026lt;\/i\\u0026gt;Engage the entire back body, lifting chest and legs off the ground as high as you can \\u0026lt;strong\\u0026gt;while shoulders are relaxed and gaze towards the ground.\\u0026lt;\/strong\\u0026gt; Amp it up by pulling elbows into a cactus shape at the top of the movement and holding. Dial it down by alternating, only raising one arm and opposite leg at a time.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Jump Squat: \\u0026lt;\/i\\u0026gt;Keep your back straight and \\u0026lt;strong\\u0026gt;squat until thighs are parallel to the floor.\\u0026lt;\/strong\\u0026gt; Drive through feet to explode up and then land into the next squat. Amp it up by increasing speed and lowering yourself even further. Dial it down by slowing it down and keeping the move more shallow.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;***\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Mountain Climber:\\u0026lt;\/i\\u0026gt; Keep shoulders over wrists and body level throughout the reps; \\u0026lt;strong\\u0026gt;really engage your core.\\u0026lt;\/strong\\u0026gt; Amp it up by picking up the speed (without bouncing). Dial it down by slowing it down.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Bird Dog\\u0026lt;\/i\\u0026gt;: Keep shoulders and hips square to the ground, belly engaged and \\u0026lt;strong\\u0026gt;back flat.\\u0026lt;\/strong\\u0026gt; Amp it up by performing the same movements from a plank position. Dial it down by lifting arm and leg individually rather than together.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Glute Kickback: \\u0026lt;\/i\\u0026gt;\\u0026lt;strong\\u0026gt;Keep shoulders and hips parallel to the floor,\\u0026lt;\/strong\\u0026gt; and really think about contracting the glutes to your maximum. Amp it up by pulsing at the top of the move. Dial it down by holding the contraction for a shorter length.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Pistol Squat: \\u0026lt;\/i\\u0026gt;Drive down through the standing leg and foot. \\u0026lt;strong\\u0026gt;Find a steady point to gaze at to help keep your balance.\\u0026lt;\/strong\\u0026gt; This is already an advanced move, but you can amp it up even more by really slowing down. Dial it down by using something (a chair, the bed, the couch) to squat into and stabilize yourself.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Plank Up Downs: \\u0026lt;\/i\\u0026gt;Shoulders stay stacked over wrists or elbows, hips in line with shoulders. \\u0026lt;strong\\u0026gt;The core is super engaged and legs\/glutes are also active.\\u0026lt;\/strong\\u0026gt; Amp it up by increasing speed (while maintaining form). Dial it down by placing knees on the floor.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;***\\u0026lt;\/i\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Side Plank: \\u0026lt;\/i\\u0026gt;\\u0026lt;strong\\u0026gt;Raise your hips higher than you think to form a straight line perpendicular to the ground.\\u0026lt;\/strong\\u0026gt; Keep breathing deeply. Amp it up by lifting the upper arm and leg into the air to challenge balance. Dial it down by coming to your forearm and\/or leaving the knees and lower legs on the ground.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Reverse Crunch: \\u0026lt;\/i\\u0026gt;Squeeze and the top and lower with control; this form of crunch is easier on the spine and takes strain off the neck. Amp it up by lifting higher on the come up, holding longer and lowering down very slowly. Dial it down by lifting less high.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Lateral Squat: \\u0026lt;\/i\\u0026gt;Keep back straight and core tight as you move, \\u0026lt;strong\\u0026gt;really driving your weight down through the bent leg.\\u0026lt;\/strong\\u0026gt; Amp it up by sinking deeper into the squat. Dial it down by reducing the range of motion.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Glute Bridge:\\u0026lt;\/i\\u0026gt; Helps improve posture and relieve back pain. \\u0026lt;strong\\u0026gt;Make sure to really engage your glutes at the top of the movement.\\u0026lt;\/strong\\u0026gt; Amp it up by alternating and raising one leg into the air at a time while lifting your hips as high as you can. Dial it down by keeping both feet firmly planted on the ground and reducing the height of your hips.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Burpee: \\u0026lt;\/i\\u0026gt;\\u0026lt;strong\\u0026gt;Keep core engaged and spine neutral.\\u0026lt;\/strong\\u0026gt; Amp it up by increasing speed (while maintaining form). Dial it down by removing the jumps, and simply stepping in and out of the movements.\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-article-multi {\"migrateBlock\":true,\"title\":\"\",\"mode\":\"manual\",\"numArticles\":1,\"manualArticles\":[{\"id\":20788}],\"aspect\":\"1\",\"category\":[],\"articles\":\"\",\"includeTopStories\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-headline {\"h1\":\"Modern Workouts\",\"width\":\"Full\",\"h2\":\"\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-article-teaser-3 {\"migrateBlock\":true,\"numArticles\":3,\"title\":\"Modern Workouts\",\"icon\":\"\",\"manualArticles\":[{\"id\":17391},{\"id\":17337},{\"id\":17513}],\"mode\":\"manual\",\"articles\":\"\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-article-multi {\"migrateBlock\":true,\"numArticles\":2,\"title\":\"\",\"icon\":\"icon-puma\",\"manualArticles\":[{\"id\":19954},{\"id\":5995}],\"mode\":\"manual\",\"aspect\":\"1\",\"category\":[],\"articles\":\"\",\"includeTopStories\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/-->","post_title":"Bodyweight Exclusive Home Workouts","post_excerpt":"Sometimes getting to the gym can be a little difficult \u2500 be it due to a lack of motivation, missing transportation or a certain global pandemic. That\u2019s why home bodyweight workouts can be a lifesaver and gamechanger. We\u2019ve put together a few comprehensive home circuits that exclusively make use of your bodyweight, with some bonus alignment cues and modification ideas to keep in mind.\n","post_status":"publish","comment_status":"closed","ping_status":"closed","post_password":"","post_name":"bodyweight-exclusive-home-workouts","to_ping":"","pinged":"","post_modified":"2025-09-28 08:53:24","post_modified_gmt":"2025-09-28 08:53:24","post_content_filtered":"","post_parent":0,"guid":"https:\/\/www.puma-catchup.com\/?p=34025","menu_order":0,"post_type":"post","post_mime_type":"","comment_count":"0","filter":"raw","ancestors":[],"page_template":"","post_category":[3],"tags_input":[],"id":34025,"author":"13","date":"2022-01-29 09:00:14","date_gmt":"2022-01-29 08:00:14","content":"<!-- wp:puma\/row-post-header {\"image\":{\"id\":34026},\"headline\":\"Bodyweight Exclusive Home Workouts\",\"content\":\"Burn baby, burn\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Sometimes getting to the gym can be a little difficult \u2500 be it due to a lack of motivation, missing transportation or a certain global pandemic. That\\u0026rsquo;s why home bodyweight workouts can be a lifesaver and gamechanger. We\\u0026rsquo;ve put together a few comprehensive home circuits that exclusively make use of your bodyweight, with some bonus alignment cues and modification ideas to keep in mind.\\u0026lt;\/span\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;b\\u0026gt;Benefits of a Bodyweight Workout\\u0026lt;\/b\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;i\\u0026gt;Super simple\\u0026lt;\/i\\u0026gt; \u2500 \\u0026lt;strong\\u0026gt;you can do it anywhere and at any moment\\u0026lt;\/strong\\u0026gt; as it requires zero equipment and takes up very little space.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;i\\u0026gt;Maximize your workout time\\u0026lt;\/i\\u0026gt; \u2500 there is \\u0026lt;strong\\u0026gt;no time wasted\\u0026lt;\/strong\\u0026gt; swapping out equipment from one set to the next so you can make full use of your dedicated sweat session.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;i\\u0026gt;Effective\\u0026lt;\/i\\u0026gt; \u2500 typically bodyweight exercises involve compound movements that recruit both joint and muscle while \\u0026lt;strong\\u0026gt;combining cardio and strength\\u0026lt;\/strong\\u0026gt; to be ultra-effective. And these complete movements bolster both mobility and stability.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;i\\u0026gt;Adaptable and accessible\\u0026lt;\/i\\u0026gt; \u2500 you can \\u0026lt;strong\\u0026gt;adjust as you see fit,\\u0026lt;\/strong\\u0026gt; depending on your fitness level. If something just isn\\u0026rsquo;t feeling right, there are plenty more exercises to explore.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;i\\u0026gt;Tune in\\u0026lt;\/i\\u0026gt; \u2500 bodyweight exercises \\u0026lt;strong\\u0026gt;can help you to become more aware of the body\\u0026rsquo;s alignment,\\u0026lt;\/strong\\u0026gt; especially if you slow down and really pay attention to the muscle groups being activated while you are learning the moves.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;b\\u0026gt;Building a Workout\\u0026lt;\/b\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Instead of solely targeting specific body parts, you can also \\u0026lt;strong\\u0026gt;focus on function to make for a more effective workout.\\u0026lt;\/strong\\u0026gt; But thinking to include something for the lower body, upper body (push and pull), core and a dynamic or full-body inclusive movement is a good starting point to build your circuit.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;If you\\u0026rsquo;re used to lifting weights you may think a \\u0026lt;strong\\u0026gt;bodyweight-only workout won\\u0026rsquo;t be challenging enough, but you may be surprised!\\u0026lt;\/strong\\u0026gt; Toying with tempo, upping the number of reps and sets, or modifying the exercises allows you to amp it up or dial it down depending on your needs.\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;b\\u0026gt;Bodyweight Home Routines\\u0026lt;\/b\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Do each exercise for 45 seconds, recover for 15 seconds. Go through the whole circuit, then rest for 1 minute. Repeat from the beginning for 3 to 4 rounds.\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;p\\u0026gt;          ______\\u0026lt;br \/\\u0026gt;\\nPush-up\\u0026lt;br \/\\u0026gt;\\nSplit Squat (Left and Right)\\u0026lt;br \/\\u0026gt;\\nPlank\\u0026lt;br \/\\u0026gt;\\nSuperman\\u0026lt;br \/\\u0026gt;\\nJump Squat\\u0026lt;\/p\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;br\/\\u0026gt;Workout #1\",\"width\":\"Wide\",\"style\":\"quote\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;p\\u0026gt;          ______\\u0026lt;br \/\\u0026gt;\\nMountain Climber\\u0026lt;br \/\\u0026gt;\\nBird Dog\\u0026lt;br \/\\u0026gt;\\nGlute Kickback\\u0026lt;br \/\\u0026gt;\\nPistol Squat (Left \\u0026amp; Right)\\u0026lt;br \/\\u0026gt;\\nPlank Up Downs \\u0026lt;\/p\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;br\/\\u0026gt;Workout #2\",\"width\":\"Wide\",\"style\":\"quote\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;p\\u0026gt;          ______\\u0026lt;br \/\\u0026gt;\\nSide Plank\\u0026lt;br \/\\u0026gt;\\nReverse Crunch\\u0026lt;br \/\\u0026gt;\\nLateral Squat\\u0026lt;br \/\\u0026gt;\\nGlute Bridge\\u0026lt;br \/\\u0026gt;\\nBurpee\\u0026lt;\/p\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;br\/\\u0026gt;Workout #3\",\"width\":\"Wide\",\"style\":\"quote\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;b\\u0026gt;Breaking it Down\\u0026hellip;\\u0026lt;\/b\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Pushup\\u0026lt;\/i\\u0026gt;: VAim for the elbows to make a 45-degree angle and keep them tucked close to the body to protect the shoulders. Amp it up by slowing as you lower and coming deeper (exploring the range of motion). Dial it down by coming to your knees.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Split Squat\\u0026lt;\/i\\u0026gt;: Keep your core engaged throughout and \\u0026lt;strong\\u0026gt;drive into the front foot as you come up.\\u0026lt;\/strong\\u0026gt; Amp it up by slowing down on the come up (or even pausing halfway through the move). Dial it down by keeping the movement a bit more shallow.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Plank\\u0026lt;\/i\\u0026gt;: \\u0026lt;strong\\u0026gt;Don\\u0026rsquo;t let the hips drop down or pike up\\u0026lt;\/strong\\u0026gt; \u2500 picture your body in one strong and straight line. Amp it up by trying star planking, walking palms and toes away from the body until you are in an x-shape. Dial it down by dropping to the knees.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Superman: \\u0026lt;\/i\\u0026gt;Engage the entire back body, lifting chest and legs off the ground as high as you can \\u0026lt;strong\\u0026gt;while shoulders are relaxed and gaze towards the ground.\\u0026lt;\/strong\\u0026gt; Amp it up by pulling elbows into a cactus shape at the top of the movement and holding. Dial it down by alternating, only raising one arm and opposite leg at a time.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Jump Squat: \\u0026lt;\/i\\u0026gt;Keep your back straight and \\u0026lt;strong\\u0026gt;squat until thighs are parallel to the floor.\\u0026lt;\/strong\\u0026gt; Drive through feet to explode up and then land into the next squat. Amp it up by increasing speed and lowering yourself even further. Dial it down by slowing it down and keeping the move more shallow.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;***\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Mountain Climber:\\u0026lt;\/i\\u0026gt; Keep shoulders over wrists and body level throughout the reps; \\u0026lt;strong\\u0026gt;really engage your core.\\u0026lt;\/strong\\u0026gt; Amp it up by picking up the speed (without bouncing). Dial it down by slowing it down.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Bird Dog\\u0026lt;\/i\\u0026gt;: Keep shoulders and hips square to the ground, belly engaged and \\u0026lt;strong\\u0026gt;back flat.\\u0026lt;\/strong\\u0026gt; Amp it up by performing the same movements from a plank position. Dial it down by lifting arm and leg individually rather than together.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Glute Kickback: \\u0026lt;\/i\\u0026gt;\\u0026lt;strong\\u0026gt;Keep shoulders and hips parallel to the floor,\\u0026lt;\/strong\\u0026gt; and really think about contracting the glutes to your maximum. Amp it up by pulsing at the top of the move. Dial it down by holding the contraction for a shorter length.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Pistol Squat: \\u0026lt;\/i\\u0026gt;Drive down through the standing leg and foot. \\u0026lt;strong\\u0026gt;Find a steady point to gaze at to help keep your balance.\\u0026lt;\/strong\\u0026gt; This is already an advanced move, but you can amp it up even more by really slowing down. Dial it down by using something (a chair, the bed, the couch) to squat into and stabilize yourself.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Plank Up Downs: \\u0026lt;\/i\\u0026gt;Shoulders stay stacked over wrists or elbows, hips in line with shoulders. \\u0026lt;strong\\u0026gt;The core is super engaged and legs\/glutes are also active.\\u0026lt;\/strong\\u0026gt; Amp it up by increasing speed (while maintaining form). Dial it down by placing knees on the floor.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;***\\u0026lt;\/i\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Side Plank: \\u0026lt;\/i\\u0026gt;\\u0026lt;strong\\u0026gt;Raise your hips higher than you think to form a straight line perpendicular to the ground.\\u0026lt;\/strong\\u0026gt; Keep breathing deeply. Amp it up by lifting the upper arm and leg into the air to challenge balance. Dial it down by coming to your forearm and\/or leaving the knees and lower legs on the ground.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Reverse Crunch: \\u0026lt;\/i\\u0026gt;Squeeze and the top and lower with control; this form of crunch is easier on the spine and takes strain off the neck. Amp it up by lifting higher on the come up, holding longer and lowering down very slowly. Dial it down by lifting less high.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Lateral Squat: \\u0026lt;\/i\\u0026gt;Keep back straight and core tight as you move, \\u0026lt;strong\\u0026gt;really driving your weight down through the bent leg.\\u0026lt;\/strong\\u0026gt; Amp it up by sinking deeper into the squat. Dial it down by reducing the range of motion.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Glute Bridge:\\u0026lt;\/i\\u0026gt; Helps improve posture and relieve back pain. \\u0026lt;strong\\u0026gt;Make sure to really engage your glutes at the top of the movement.\\u0026lt;\/strong\\u0026gt; Amp it up by alternating and raising one leg into the air at a time while lifting your hips as high as you can. Dial it down by keeping both feet firmly planted on the ground and reducing the height of your hips.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Burpee: \\u0026lt;\/i\\u0026gt;\\u0026lt;strong\\u0026gt;Keep core engaged and spine neutral.\\u0026lt;\/strong\\u0026gt; Amp it up by increasing speed (while maintaining form). Dial it down by removing the jumps, and simply stepping in and out of the movements.\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-article-multi {\"migrateBlock\":true,\"title\":\"\",\"mode\":\"manual\",\"numArticles\":1,\"manualArticles\":[{\"id\":20788}],\"aspect\":\"1\",\"category\":[],\"articles\":\"\",\"includeTopStories\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-headline {\"h1\":\"Modern Workouts\",\"width\":\"Full\",\"h2\":\"\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-article-teaser-3 {\"migrateBlock\":true,\"numArticles\":3,\"title\":\"Modern Workouts\",\"icon\":\"\",\"manualArticles\":[{\"id\":17391},{\"id\":17337},{\"id\":17513}],\"mode\":\"manual\",\"articles\":\"\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-article-multi {\"migrateBlock\":true,\"numArticles\":2,\"title\":\"\",\"icon\":\"icon-puma\",\"manualArticles\":[{\"id\":19954},{\"id\":5995}],\"mode\":\"manual\",\"aspect\":\"1\",\"category\":[],\"articles\":\"\",\"includeTopStories\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/-->","title":"Entra\u00eenements \u00e0 domicile exclusivement bas\u00e9s sur le poids du corps","excerpt":"Il peut parfois \u00eatre difficile de se rendre \u00e0 la salle de sport, que ce soit par manque de motivation, en raison d'un manque de moyens de transport ou d'une certaine pand\u00e9mie mondiale. C'est pourquoi les entra\u00eenements \u00e0 domicile utilisant le poids du corps peuvent \u00eatre une v\u00e9ritable bou\u00e9e de sauvetage et changer la donne. Nous avons mis au point quelques circuits complets \u00e0 faire chez soi qui utilisent exclusivement le poids du corps, avec en prime quelques conseils d'alignement et des id\u00e9es de modifications \u00e0 garder \u00e0 l'esprit.","status":"publish","password":"","name":"entra\u00eenement \u00e0 domicile exclusivement au poids du corps","modified":"2025-09-28 08:53:24","modified_gmt":"2025-09-28 08:53:24","content_filtered":"","parent":0,"type":"post","mime_type":"","template":"","category":[3],"datetime_local":"29 janvier 2022 \u00e0 08:00","date_local":"29 janvier 2022","time_local":"08:00","slug":"bodyweight-exclusive-home-workouts","url":"https:\/\/www.puma-catchup.com\/fr\/sportstyle\/bodyweight-exclusive-home-workouts\/","featured_image":{"width":1140,"height":640,"file":"2022\/01\/01_HomeWorkout_H.jpg","filesize":131294,"sizes":{"medium":{"file":"01_HomeWorkout_H-300x168.jpg","width":300,"height":168,"mime-type":"image\/jpeg","filesize":14466},"large":{"file":"01_HomeWorkout_H-1024x575.jpg","width":1024,"height":575,"mime-type":"image\/jpeg","filesize":101697},"thumbnail":{"file":"01_HomeWorkout_H-150x150.jpg","width":150,"height":150,"mime-type":"image\/jpeg","filesize":7850},"medium_large":{"file":"01_HomeWorkout_H-768x431.jpg","width":768,"height":431,"mime-type":"image\/jpeg","filesize":63623},"trp-custom-language-flag":{"file":"01_HomeWorkout_H-18x10.jpg","width":18,"height":10,"mime-type":"image\/jpeg","filesize":1303}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0","keywords":[]},"id":34026,"alt":"A woman practicing a Home Workout with her daughter","caption":"","description":"","url":"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2022\/01\/01_HomeWorkout_H.jpg","title":"01_Entra\u00eenement \u00e0 domicile_H","aspect_ratio":1.78125,"focalPointLeft":0.5,"focalPointTop":0},"headline":"Bodyweight Exclusive Home Workouts","categories":[{"term_id":3,"name":"Sportstyle","slug":"sportstyle","term_group":0,"term_taxonomy_id":3,"taxonomy":"category","description":"","parent":0,"count":417,"filter":"raw","url":"https:\/\/www.puma-catchup.com\/fr\/category\/sportstyle\/"}],"theCategory":{"term_id":3,"name":"Sportstyle","slug":"sportstyle","term_group":0,"term_taxonomy_id":3,"taxonomy":"category","description":"","parent":0,"count":417,"filter":"raw","url":"https:\/\/www.puma-catchup.com\/fr\/category\/sportstyle\/"},"isFeaturedArticle":true,"isTopArticle":false},"_links":{"self":[{"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/posts\/34025","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/comments?post=34025"}],"version-history":[{"count":0,"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/posts\/34025\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/media\/34026"}],"wp:attachment":[{"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/media?parent=34025"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/categories?post=34025"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}