If you are looking for a simple workout and bodyweight exercises that will achieve your goals of having a sculpted physique. Then you're in the right place. This full body workout is designed to help you build strength and burn stubborn fat.
Plus, you don't need any equipment, so you can train wherever you want, even at home.
Free body exercises
Bodyweight squats
- Stand with your feet shoulder-width apart, toes pointing slightly outward.
- Inhale and hinge at the hips and bend into a squat position, keeping the knees behind the toes, chest up and back straight.
- Push back through your heels and exhale, strengthening your abs as you move.
- Why squat? Great for building bigger and stronger glutes and abs.
Bodyweight reverse lunge
- Standing with your hands on your hips, take a big step back with one foot.
- Bend your legs so that the front leg is parallel to the floor and the back knee is just off the ground.
- Slowly straighten and repeat on the other leg.
Press up
- Lie on your front, place your hands slightly wider than shoulder width and push up on your toes.
- Keep your body straight by engaging your core muscles and then push up until your arms are straight, keeping your elbows reasonably close to your body.
- Lower back in the starting position and repeat.
- Lower it one level: If you can't handle a full push-up, try doing them on your knees instead of standing.
Tricep Dip
- Place your hands shoulder-width apart on a stable bench or chair.
- Straighten your arms, with a slight bend at the elbows (to take pressure off the joints) and then lower them to a 90-degree angle.
- Press again to finish moving and then repeat.
Jump squat
- Stand with your feet shoulder-width apart, toes pointing slightly outward.
- Inhale and hinge at the hips and bend into a squat position, keeping the knees behind the toes, chest up and back straight.
- Push back through your heels and as you do this, jump up, using your arms to push yourself up.
- Land as smoothly as possible and then repeat.
Plank Hold
- Plant your hands directly under your shoulders, as if you were on top of a push up.
- Squeeze your glutes and abs to stabilize your body and keep your back straight.
- Maintain this pose for as long as possible without compromising your shape (don't let your butt dip!)
Our articles are to be used for informational and educational purposes only and should not be considered medical advice. If you are concerned, consult a health professional before taking dietary supplements or making major changes in your diet.
