When beginning to workout, it doesn’t have to be costly and time consuming. If you do not have gym equipment and still want to workout at home, you can do bodyweight exercises. They are easy to learn and you won’t have to stress over not having equipment. This routine is great if you are on vacation, are a beginner, or needing a less stressful routine.
Below are some great bodyweight exercises that does not require equipment:
Upper Body Exercises:
- Push-Ups (targets the chest, shoulders, triceps, & core)
- Plank to Push-Up (targets the shoulders, triceps, & core)
- Tricep Dips (On Chair or Bench) (targets the triceps, chest, & shoulders)
- Pike Push-Ups (targets the upper chest and shoulders)
Core Exercises:
- Plank (targets the core, shoulders, & glutes)
- Bicycle Crunches (targets the obliques, and rectus abdominis)
- Mountain Climbers (targets the Core, shoulders, & cardiovascular endurance
- Leg Raises (targets the lower abs, & hip flexors)
- Russian Twists (targets obliques, & core)
Lower Body Exercises:
- Squats (targets the quads, hamstrings, glutes, & core
- Lunges (quads, hamstrings,& glutes)
- Glute Bridges (targets the glutes, hamstrings, lower back)
- Step-Ups (Using Stairs or a Sturdy Surface) (targets the quads, hamstrings, & glutes)
- Calf Raises (targets the calves)
Full Body/Cardio Exercises:
- Burpees (targets Full body, cardiovascular endurance)
- Jumping Jacks (cardio)
- High Knees (cardio)
Balance and Flexibility Exercises:
- Single-Leg Deadlifts (hamstrings, glutes, & balance)
- Warrior III (balance, hamstrings, & core)
- Side Plank (targets the obliques, shoulders, & balance)
Below is a bodyweight exercise routine you can do anywhere:
- Beginners: 1-2 rounds, resting 30-60 seconds between exercises
- Intermediate: 3 rounds, resting 30 seconds between exercises
- Advanced: 3-4 rounds, minimal rest between exercises
Warm-Up (about 5 minutes)
- Jumping Jacks: 30 seconds
- Arm Circles: 30 seconds (forward and backward)
- High Knees: 30 seconds
- Leg Swings: 10 on each leg (front-to-back and side-to-side)
- Hip Circles: 30 seconds
Total Body Workout
1. Squats (12-15 reps)
2. Push-Ups (10-12 reps)
3. Back Lunge to Goodmornings (10 reps per leg)
4. Superman to Push-Up (10-12 reps)
5. Glute Bridges (15 reps)
6. Mountain Climbers (30 seconds)
Cool-Down (5-10 minutes)
- Child’s Pose: 30 seconds
- Cat-Cow Stretch: 5 total of each
- Cobra: 3 reps
- Prone quad stretch: 20 seconds each leg
- Seated Forward Fold: 30 seconds
- Lying Figure-4 Stretch: 30 seconds per side
- Lying Hamstring Stretch (option to use a yoga strap): 30 seconds per leg
In conclusion
This easy bodyweight routine will help to build strength, endurance, and flexibility while doing a full-body workout. Try it out the next time you need a quick (no equipment) workout!
Grounding Fitness, LLC 