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Body-weight Exercises For Beginners

If you’re trying to get in shape, it doesn’t matter which diet protocol you happen to be following, it’s essential that you put the hard work in when it comes to training and working out. People often think that getting in shape requires an expensive gym membership and access to the most sophisticated gym equipment currently on the market.

This is not necessarily the case at all however, as in actual fact, you can get in shape in the comfort of your own home, performing nothing more than body-weight exercises. Body-weight exercises are vastly underappreciated in the health and fitness world, despite the fact that they have been performed for literally centuries upon centuries. The ancient Greeks for example, used to perform calisthenics body-weight exercises in order to train their most fearsome warriors in preparation for battle.

If you’re looking for a new, exciting, and highly efficient way to get in shape, then take a look at the following, as we look at a couple of body-weight exercise routines for beginners.

Low Intensity Routine

We’ll begin by looking at a fairly low intensity routine. The routine itself will require you to train four days of the week, but as it is a low intensity routine, you can perform the exercises at your own pace, and can afford to get plenty of rest in between working sets. The aim is to target all major muscle groups, focusing on upper and lower body parts on alternate days, so take a look:

Day 1: Upper Body

  • Push ups – 4 sets of 10 reps
  • Triceps dips – 3 sets of 10 reps
  • Pull ups – 3 sets of 8 reps
  • Chin ups – 3 sets of 10 reps
  • Crunches – 4 sets of 20 reps

Day 2: Lower Body

  • Bodyweight squats – 3 sets of 10 reps
  • Walking lunges – 4 sets of 10 reps on each leg
  • Squat jumps – 3 sets of 8 reps
  • Standing calf raises – 2 sets of 20 reps

Day 3: Upper Body

  • Close grip push ups – 4 sets of 12 reps
  • Spiderman push ups – 3 sets of 10 reps
  • Close grip pull ups – 3 sets of 10 reps
  • Plank – As long as possible

Day 4: Lower Body

  • Sumo squats – 3 sets of 10 reps
  • Mountain climbers – 3 sets of 10 reps per leg
  • Glute bridge – 4 sets of 12 reps
  • Leg raises – 4 sets of 15 reps

Two-day Full-body HIIT Routine

Source: HIIT Academy

Now we’ll look at a 2 day per week full-body HIIT (high intensity interval training) routine which utilizes nothing but your own bodyweight for resistance. It is a very intense, very fast-paced routine with little rest between sets and  is designed to melt fat and help tone your muscles. The idea is to perform as many reps as possible per exercise for 20 seconds, before spending the next 20 seconds catching your breath, and repeating for 3 sets per exercise in total.

Day 1

20 seconds active, 20 seconds rest, 4 sets per exercise:

  • Push ups
  • Star jumps
  • Close grip push ups
  • Knee raises
  • Squat jumps
  • Burpees

Day 2

20 seconds active, 20 seconds rest, 4 sets per exercise:

  • Bodyweight squats
  • Laying leg raises
  • Triceps dips
  • Mountain climbers
  • Hop squats
  • Jumping lunges

These are just some suggestions for body-weight exercises, but you can, of course, add in some weight training if you wish. The purpose of this article is to show you how getting fit and healthy doesn’t need to involve equipment, or even a gym membership.

If you have a killer body-weight exercise tip, please feel free to share it with us in the comments section.






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