Prevailing wisdom suggests that we need access to numerous types of fitness equipment if we can ever hope to train productively. But, that’s not entirely true. Sure, having access to a gym can be beneficial. But even if all you have is a bit of free space and your body, this beginner bodyweight workout will keep you feeling fit.
Without further ado, here's a custom three-part at-home bodyweight workout, courtesy of Thinkinglifter.com founder and fitness expert, Philip!
If you’re looking for an at-home workout plan without equipment to train your arms, shoulders, back, and core, then look no further. This upper body beginner bodyweight workout requires no weights, and all you need is a bit of space and a sturdy table.
Classic push-ups – 3 sets of 15 to 20 reps
Inverted rows – 4 sets of as many reps as you can
Note: If you have a home pull-up bar, you can do chin-ups or pull-ups instead of inverted rows.
Vertical push-ups – 2 sets for as many reps as you can
Note: If the vertical push-up is too difficult, you can instead do pike push-ups. Alternatively, you can fill up a large jug with water and press it over your head.
Chair tricep dips – 2 sets for 12 to 20 reps
Planks – 2 sets of 60 to 120-second holds
We all know that having strong and developed core muscles is beneficial, and not just because it looks good — a strong core is essential to functional fitness and pain-free movement. That said, here's a beginner bodyweight workout to build your core.
Mountain Climbers – 60 seconds
Lying leg raises – 12 reps
Planks – 60 seconds
Seated Ab Circles – 30 seconds to the left; 30 seconds to the right
This is one round.
Since all but one exercise are time-based, you can do them as intensely or as slowly as you want, depending on your fitness level. The goal is to do them for the entire duration and push yourself relatively hard.
You can also rest for up to 20 seconds between exercises. Once the whole round is done, you can rest for 2 to 3 minutes.
Depending on your fitness level, you can do one, two, or three total rounds.
So what if you don’t have access to the standard equipment used for leg training? You can have a fantastic workout in the comfort of your own home.
Bodyweight jump squats – 3 sets of 10 to 20 reps
Slick floor bridge curls – 3 sets of 10 to 20 reps
Bulgarian split squat – 3 sets of 8 to 15 reps per leg
Glute bridge – 3 sets of as many reps as you can
Note: If regular glute-bridges are too easy, you can do them single-legged. Additionally, you can also elevate your body for an extra challenge. For example, position your foot on a chair and your upper back on a sofa.
Single-leg standing bodyweight calf raises – 3 sets of as many reps as you can
Note: This should be challenging enough, and if you have some stairs at home, you’ve got everything you need for this exercise.
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