She Strengthens

Unlock the Power of Bodyweight Exercises

Ditch the gym membership and get fit from the comfort of your own home! Bodyweight exercises are a simple, effective way to improve balance, flexibility, and strength without any equipment. We’ve got you covered with a comprehensive guide to bodyweight workouts, comparing them to gym and cardio routines, and providing a list of exercises for beginners.

Benefits of Bodyweight Exercises

• Efficient: Get impressive results from short workouts alone
• Strength and cardio: Keep your heart pumping while building muscle and flexibility
• Fat burning: Continue burning fat long after your workout is finished
• Convenient: No excuses not to exercise – do them anywhere, anytime
• Free: No gym membership or equipment needed

Bodyweight Exercises vs. Other Workouts

• Gym: Bodyweight exercises are free, accessible, and don’t require equipment, but gym machines can provide a simpler entry point for beginners.
• Cardio: Bodyweight exercises provide cardio benefits while building strength, but switching it up with cardio exercises like running can help shift body mass.

Bodyweight Exercises for Beginners

1. Arm Circles: Stand with arms extended, make clockwise circles, then reverse.
2. Standard Push-up: Tighten core, bend elbows, and push back up.
3. Plank: Lie facedown, extend legs, and hold for 30-60 seconds.
4. Squat: Stand with feet parallel, bend hips and knees, and press through heels.
5. Lunge: Step forward, lower body, and press through heels.
6. Shoulder Bridge: Lie faceup, lift spine and hips, and lift one leg.
7. Burpee: Squat, kick feet back, complete push-up, and leap up.
8. Step-up: Find a step, place one foot on it, step up, and return.

Full Body Exercises

1. Inchworm: Lower torso, walk hands forward, and take tiny steps.
2. Tuck Jump: Jump up, bring knees to chest, and extend arms.
3. Bear Crawl: Rise up onto toes, reach forward with arms and legs, and crawl.
4. Mountain Climber: Bring one foot forward, straighten leg, and jump to switch legs.
5. Plyometric Push-up: Complete push-up, push up hard to come off floor, and repeat.
6. Stair Climb with Bicep Curls: Walk up and down stairs while doing bicep curls.
7. Prone Walkout: Walk hands forward, stay on toes, and walk hands backward.

Get started with these exercises and experience the benefits of bodyweight workouts for yourself!