Stay Fit with This Bodyweight Routine

Bodyweight exercises are incredibly versatile and impactful. By solely using your body weight for resistance, you can strengthen your muscles, tighten your body, and even challenge your cardiovascular system. Better yet, because no expensive equipment is needed, you can quickly get a full-body workout from home anytime. Today we have shared some tried and true exercises in this bodyweight routine.

Bodyweight Routine Warm Up

1. Shoulder Rolls

Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Rest your arms at your sides or place your hands on your shoulders. Engage your core. Shift your shoulders forward, then roll them up and back until you feel resistance in your shoulder blades. Relax and repeat the movement. Start with 1 set of 10 repetitions in each direction. It's important to go through some simple warm up exercises before launching into your bodyweight routine.

2. Arm Raises

Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place your arms at your sides. Engage your core and raise both arms overhead. Lower your arms to the starting position. Repeat the movement. Start with 1 set of 10 repetitions.

3. Standing Twists

Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place your hands on your shoulders. Engage your core and twist your upper body to one side, keeping your hips locked in the forward position. Return to the starting position and repeat the movement on the opposite side. Start with 1 set of 10 repetitions in each direction.

4. Semi-Squats

Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Tighten your abdominal muscles. Bend your knees and hinge through your hips to lower your seat into a semi-squat position. Keep your knees behind your toes. Raise back to an upright standing position, squeezing your glutes at the top. Repeat the movement. Start with 1 set of 10 repetitions.

Bodyweight Routine

1. Knee Lifts

For this exercise, place one hand on the back of a chair or the wall for balance if needed.

Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place one hand on a wall or chair for support if needed. Engage your core and lift one knee, ideally to hip height. Lower your leg to the starting position and repeat the movement on the opposite side. Start with 1 set of 10 repetitions on each side.

2. Reach and Pulls

Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Extend both of your arms in front of your body at chest height. Round out your back slightly to reach forward with both arms, then contract your core and pull your arms back, squeezing your shoulder blades together at the end position. Return to the starting position and repeat the sequence of movements. Start with 1 set of 10 repetitions.

3. Bodyweight Routine Squats

Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Tighten your abdominal muscles. Bend your knees and hinge through your hips to lower your seat into a squat position. Keep your knees behind your toes. Raise back to an upright standing position, squeezing your glutes at the top. Repeat the movement. Start with 1 set of 10 repetitions. Squats are the perfect addition to any bodyweight routine.

4. Single Leg Deadlifts

Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place one hand on the back of a chair for support if needed. Engage your core, transfer all your weight onto one foot, and bend your supporting knee slightly. Hinge your hips and bend your upper body to parallel the floor while extending your opposite leg back. Return to the starting position and repeat the movement. Start with 1 set of 5 repetitions on each side. Deadlifts are a great way to incorporate glute exercises into your bodyweight routine.

5 . Lateral Steps

Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Engage your core and bend your knees to move into an athletic position. Take a big step to one side with one foot, following the movement with your other foot. Repeat the exercise in the opposite direction. Start with 1 set of 10 repetitions on each side.

6. Bodyweight Routine Lateral Leg Lifts

For this exercise, use a wall or the back of a chair for support if needed.

Begin in an upright standing position with your legs shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place one hand on the back of a chair for support and place your other hand on your hip. Engage your core and lift one leg out to the side. Lower your leg to the starting position and repeat the movement. Start with 1 set of 10 repetitions on each side.

This is an excellent workout for beginners as it can be easily modified to best suit your current abilities. To make the routine more challenging, increase the number of repetitions, or go through 2 separate sets of the exercises.

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