Full Body Bodyweight Workout | Exercises & Training Plan

Exercises with your own body weight can be performed almost anywhere and steadily build your muscles getting you ripped. These are exercises that use the resistance of your own body without the need for any machines or equipment. They include a series of high-intensity circuit training (HICT) exercises such as planks, push-ups, lunges, squats and others. HICT workouts come fast, intense and can even last less than 30 minutes. This means you can get in great shape without spending hours at the gym or using exercise equipment. We offer you an effective total body workout routine.

1. Push-ups

How to do these?

– Place your hands directly under your shoulders.
– Place your feet shoulder width apart.
– The base is the plank position, and your body should be in line from your head to your sides.
– Keep your neck in line with your shoulders.
– Keep your elbows close to your body as you lower yourself.

What not to do?

– Make sure that your buttocks do not go down or up.
– Do not bend down or tilt your head back.
– Do not pull your shoulders toward your ears.

To make this exercise easier, keep your feet farther apart for more stability. Alternatively, do the push-up as described above, but leave your knees on the ground. Make sure your back and hips are in line.

2. Plank

How to do it.

– Put your hands under your shoulders or a little farther apart.
– Tense your gluteal muscles.
– Keep your body in one line from head to feet.
– Tense your abdominal muscles.
– Point your chin toward your chest.
– Fix your gaze between or behind your hands

What not to do?

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– Do not lower or raise your buttocks.
– Do not lift your head.
– Carry on if you find it difficult. A well-done exercise should be felt.

If you find it difficult at first, hold this position for a shorter time.

3. Glute bridge

How to do it?

– Lie on your back.
– Bend your knees, put your feet on the floor hip-width apart so that your toes are pointing forward.
– Tense your abdominal muscles.
– Rest your heels on the ground and lift your torso off the floor.

What not to do?

– Continue to keep your muscles tense.
– To avoid hurting your back, do not lift your torso too high from a neutral position.

4. Spider lunges

How to do it?

– Start in the push-up position.
– Lift your right foot and move it to your right hand on the outside.
– Place your foot on the ground.
– Return the foot to the starting position.
– Repeat the same with the other leg.
– The emphasis should be on maintaining the plank position during the exercise.

What not to do?

– Do not allow your shoulders to bend from the starting position.
– Pay attention not to lower your hips.

5. Plank tap

How to do it?

– Start with the plank tap position.
– Slightly touch the right shoulder with the left hand.
– Put your hand back.
– Repeat the same movement with the other hand on the opposite side.
– Hold the plank position.

What not to do?

– Do not shift your weight while touching the shoulder.

6. Squats

How to do it.

– Place your feet in a position between hip-width and shoulder-width apart.
– Rotate your toes so as to allow flexibility during the movement.
– Keep your back straight.
– Look forward and slightly upward.
– Make sure your knees are in line with your toes.
– Squat as low as your flexibility allows.

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What not to do?

– Don’t let your knees move forward.
– Make sure your knees are not pointing inward.
– Keep your heels on the ground.
– Do not transfer your body weight to your toes.

Do not do a deep squat if it is too difficult or uncomfortable for you.

7. Squat with jumping out

How to do it?

– Do a squat so that your hips are parallel to the floor.
– Keep your back straight.
– Keep your arms straight in front of you and push off as you jump.
– Jump as high as you can.
– Exhale as you jump.
– Land gently.

What not to do?

– Do not put your weight on your toes or allow your knees to move forward.

8. Single leg deadlift

How to do it?

– Keep your back straight.
– Tense your abdominal muscles.
– Keep the balance evenly on one leg.
– Lift one leg straight back with the tip pointing down while leaning forward.
– Lean as low as your flexibility allows.
– Return to starting position by using the muscles of the posterior biceps of the thigh.
– Keep your head in a neutral position at all times.

What not to do?

– Don’t touch the ground with your fingers, as this will cause your back to round. Instead, focus on keeping your back straight.
– Don’t change your legs after each repetition, do it only between sets.

9. Walkout

How to do it.

– Keep your legs as straight as your flexibility allows.
– Keep your back straight.
– Bend at the waist and place your hands on the floor in front of you.
– Keep your abdominal muscles tight and move your arms forward until you reach the plank position, then return to the starting position.
– While walking with your hands backwards, press your heels into the floor as much as possible and raise your hips as high as possible.

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What not to do?

– Do not do push-ups.
– Keep your hips in a neutral position and do not sway from side to side.
– Do not lift your shoulders to your ears.

If you cannot touch the ground, there is an easier option – a slight bend in the knees. However, in time you will improve your flexibility and perform this exercise with your legs straight.

Training plan

Week 1. Choose three exercises. The principle of this workout plan is that you should do one exercise for 30 seconds and then take a 10-second break between exercises. You should repeat this circuit 10 times.

Week 2. In this plan, choose 4 exercises to be divided into two groups – Part A will have two exercises and Part B will have two more. In each part you do 8 laps 10 times. First you do Part A, take a 2-minute break, and then do Part B.

Week 3. Choose 4 exercises to be completed in a total of 4 minutes. Start the stopwatch and do 10 repetitions of the first exercise, with the remaining time until the end of the first minute doing jumps (jumping jacks) . Repeat this with three more exercises until 4 minutes have passed. Then take a break. Do 5 laps.

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