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- From a plank position, drop your knees down, keeping your chest lifted.
- Slowly move your chest down toward the floor until your upper arms are parallel to the floor.
- Raise your body back to the original position.
Bodyweight Workout: Building Muscle and Strength
www.healthline.com/health/bodyweight-workout
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- WALKING JACKS:.
- JUMPING JACKS:.
- STAR JACKS:.
- BURPEES:.
- 1 min
- Air Squats. How to do it: Start standing, 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. How to do it: 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. How to do it: Stand a little less than a leg’s length in front of a bench, chair, box, or your couch. Place the top of your right foot on the bench behind you.
- Superman Pull. How to do it: Lie face down on the floor with arms extended out in front of you. Squeeze the muscles of the upper back to raise your arms and chest off the floor.
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This routine requires a park or playground area with monkey bars and plenty of open space. You’ll use classic (albeit under-prescribed) bodyweight exercises like the bear crawl and crab walk, which you probably haven’t tried since your days in summer camp.
- Arm circles. Remember PE class? Stand with your arms extended by your sides, perpendicular to your torso. Slowly make clockwise circles about 1 foot in diameter for 20—30 seconds.
- Standard push-up. There’s a reason this one’s a stone-cold classic. With your hands shoulder-width apart, keep your feet flexed at hip distance and tighten your core.
- Plank. Nope, we’re (thankfully) not walking the plank, although it may feel that way sometimes during this notorious ab-builder. Lie facedown with your forearms on the floor and your hands clasped.
- Squat. Learn how to nail the squat here. Stand with your feet parallel or turned out 15 degrees — whatever is most comfortable. Slowly start to crouch by bending your hips and knees until your thighs are at least parallel to the floor.
- Plank. 45 to 60 seconds. The plank is one of the best exercises you can do because it's not just your six-pack, it's your whole core, glutes, back and abs all working together," says Men's Health fitness director Ebenezer Samuel, C.S.C.S. "
- Hollow Hold. 45 to 60 seconds. The hollow hold is a great move to train your core and correct your posture. Drive your lower back into the ground and think about squeezing a bug between your back and the ground—there should be no room in between.
- Pushup. 15 to 20 reps. The pushup is a move you've been doing since the third grade, but your form may still not be perfect. Start in a pushup position. Squeeze your glutes and core.
- Bird Dog. 8 to 10 reps each side. The bird dog may be the most underrated core exercise. Start on all fours and make sure your shoulders are stacked directly under your wrists.
Feb 03, 2021 · This is the Beginner Bodyweight Workout (3 Circuits): 20 Bodyweight squats. 10 Push-ups. 10 Walking lunges (each leg). 10 Dumbbell rows (use a milk jug or other weight). 15 Second Plank. 30 Jumping jacks. See our section below on best bodyweight exercises to see how to do each of these exercises!
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