This full-body bodyweight workout is a great option for anyone who wants to build strength and endurance using just their own body weight. With a combination of exercises like squats, push-ups, lunges, and planks, this workout targets all major muscle groups, including your chest, back, legs, and core.
One of the benefits of bodyweight training is that it requires no equipment, so it can be done anywhere, whether you’re at home, in a park, or on the go. Additionally, bodyweight exercises can be modified to fit any fitness level, from beginners to advanced athletes.
Warm-up: Start with a 5-10 minute dynamic warm-up to get your muscles and joints ready for exercise. This can include movements like jumping jacks, high knees, butt kicks, and lunges.
Squats: [3 sets of 10 reps]. Stand with your feet shoulder-width apart and lower your body by bending your knees and pushing your hips back. Keep your weight in your heels and your chest up, then push back up to the starting position.
Push-ups: [3 sets of 10 reps]. Start in a plank position with your hands shoulder-width apart, lower your body to the ground by bending your elbows, then push yourself back up to the starting position.
Lunges: [3 sets of 10 reps on each leg]. Start by standing with your feet hip-width apart, step forward with one foot, and lower your body until your front knee is at a 90-degree angle, then push back up to the starting position and repeat on the other leg.
Plank: [Hold for 30 seconds]. Start in a push-up position, then lower your forearms to the ground and hold your body in a straight line from head to heels for 30 seconds.
Burpees: [3 sets of 10 reps]. Start in a standing position, then lower your body into a squat position and place your hands on the ground. Jump your feet back into a plank position, then jump your feet back to your hands and stand up to complete one rep.
Leg Raises: [3 sets of 10 reps]. Lie on your back with your arms at your sides, then lift your legs up to a 90-degree angle. Lower your legs back down to the starting position, then repeat for 10 reps.
Mountain Climbers: [3 sets of 30 seconds]. Start in a push-up position, then alternate bringing your knees to your chest as if you’re running in place for 30 seconds.
Cool-down: Finish with a 5-10 minute static stretching routine to help your muscles recover and prevent soreness.
Remember to rest for 30-60 seconds between each set, and to adjust the number of sets and reps to fit your fitness level. This workout targets all major muscle groups and can be done anywhere, making it a great option for those who prefer bodyweight exercises.