Basic Bodyweight Exercises
Here are some fundamental exercises that can be incorporated into your routine:
* Lower Body:
* Bodyweight squats
* Lunges
* Calf raises
* Glute bridges
* Upper Body:
* Push-ups
* Plank
* Crunches
* Bicycle crunches
* Mountain climbers
* Burpees
* Core:
* Plank
* Crunches
* Bicycle crunches
* Leg raises
* Russian twists
Sample Workout Routine (Beginner)
This routine focuses on building endurance and strength.
* Warm-up: Light cardio (jogging in place, jumping jacks) for 5 minutes.
* Workout:
* Bodyweight squats: 3 sets of 10-12 reps
* Push-ups: 3 sets of as many reps as possible (modify by doing knee push-ups)
* Lunges: 3 sets of 10-12 reps per leg
* Plank: Hold for 30 seconds, build up to 1 minute
* Crunches: 3 sets of 15-20 reps
* Cool-down: Static stretches (holding a stretch for 30 seconds) for major muscle groups.
Progression
As you get stronger, gradually increase the number of repetitions, sets, or difficulty of the exercises. For example, you can progress from knee push-ups to regular push-ups, or add variations like wide-grip or narrow-grip push-ups.
Additional Tips
* Consistency: Aim for 3-4 workouts per week.
* Form: Prioritize correct form over speed or weight.
* Rest: Ensure you're getting enough sleep for muscle recovery.
* Nutrition: Fuel your body with a balanced diet.
* Variety: Change up your routine every few weeks to prevent plateaus.
