Bodyweight Exercises For Busy Gyms

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Hitting a regular gym during a busy lunch hour or the after-work rush can make doing supersets difficult.

As soon as you leave exercise one to do exercise two, someone will take your spot at the first, totally ruing your flow.

The easiest way around this is to pair a weightlifitng exercise with a bodyweight exercise.  Some quick examples are:

  • Deadlift with pushups
  • Squats with pull ups
  • Lunges with reverse crunches

Here are a few alternate exercises you can switch in during the busy time at the gym to keep your workout moving:

Instead of dumbbell bench presses, try…

 In place of weighted lunges, try…

  • 1-leg lying hip extensions for beginners
  • High-rep Bulgarian split squats
  • Hopping Bulgarian split squats
  • High-rep split squats with your front foot elevated
  • 1-leg deadlifts
  • 1-leg squats onto bench
  • 1-leg squats standing on the bench
  • Deep step-ups
  • Reaching lunges

Instead of machine or barbell rows, try…

On a Smith Machine or Suspension Trainer:

On a pull up bar:

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