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Jan 11, 2024 · Bodyweight Squats: 10 reps. Push-ups: 10 reps. Pull-ups: 10 reps. Reverse Crunch: 10 reps. Repeat 2-6 two more times, for 3 complete circuits. Post-workout stretch. Boom! You now have a bodyweight workout you can do in your own home. You can mix and match from each category or progress to more difficult moves as you get stronger.
- Andrew Gutman
- Push-Up. The push-up is one of the most basic and effective moves for improving upper body strength. And it really couldn’t be easier to do. You get on all fours, keep your back straight, and repeatedly lower yourself down and up — working the chest, triceps, and shoulders.
- Squat. The squat is regarded as one of the best movements — loaded or unloaded — for improving mobility and taxing your legs. Some even refer to the squat as the king of all lifts.
- Inverted Row. Think of an inverted row as pull-up lite. You’re pulling less of your body weight, so it’s easier to do for beginners while virtually recruiting the same muscles as a pull-up.
- Chin-Up. This pull-up variant has you supinate the hands (turn them inward) when pulling your chin to the bar. Like a pull-up, the chin-up recruits the back muscles — the lats, rhomboids, and traps — but with more emphasis on the biceps.
- Abdominal Crunch. Verywell / Ben Goldstein. Exercises that target the abdominals and strengthen the core prepare you for tougher full-body bodyweight exercises.
- Reverse Crunch. For this variation on the classic crunch, lie on your back with your hands by your sides. Lift your legs in the air as you flex your hips to about 90 degrees and maintain a neutral spine.
- Superman. Superman exercises target the abdominals and lower back. Lie on your stomach with your arms extended in front of you and legs stretched out behind you.
- Push-Up. Push-ups are a time-tested strength-building exercise for the upper body and core. Start in a plank position or lower your knees if you're still building up your strength.
- Air Squats. Stand with feet shoulder-width apart. Lower your hips down and back like you're sitting in a chair. Go as low as you can without losing the natural curve of your lower back.
- Push-Ups. Start in a plank position, shoulders over wrists, creating a straight line from shoulders to heels, core engaged. Bend elbows back 45 degrees and slowly lower toward the ground.
- Bulgarian Split Squats. Stand a little less than a leg's length in front of a bench, chair, box, or couch. Place the top of your right foot on the bench behind you.
- Superman Pull. A superman pull is one of the best bodyweight exercises to work your back—perfect for counteracting hunched-over posture. Lie face down on the floor with arms extended out in front of you.
Apr 18, 2024 · Learn how to do 12 bodyweight exercises for beginners, such as squats, push-ups, lunges, and planks, with a video and a PDF worksheet. Find out how to build muscle mass, lose weight, and avoid common mistakes with bodyweight training.
- 4 min
Nov 25, 2020 · Learn how to do bodyweight exercises, simple and effective ways to improve balance, flexibility, and strength without gym equipment or machines. Find out the benefits, the pros and cons, and the best moves for beginners of bodyweight workouts.
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Jul 10, 2023 · Learn how to do 18 body-weight exercises for arms, legs, core, and more with no equipment. These moves can boost your fitness, metabolism, and endurance, and help you build strength and tone muscles.
