She Strengthens

Get Fit Without the Fuss: A Simple Bodyweight Workout for Beginners

Warm Up and Get Moving

Before you start working out, you need to get your blood pumping and oxygen flowing to the areas of your body you’ll be exercising. A few minutes of exercise is all it takes to get ready to move. Try marching in place, moving from side to side, doing jumping jacks, jumping rope, or making big arm circles. Focus on multi-joint movements that get your muscles working in all directions.

Head-to-Toe Bodyweight Workout for Beginners

No need to stress about perfection – as long as you’ve got your workout gear and a mat, you’re ready to start. Crank up some tunes and get moving! Plan on repeating each exercise for 3-5 minutes, with 2 minutes of cardio in between to help you get a well-rounded workout and protect your muscles.

Move #1: Chair Squat

Drop it like a squat! This move works your quads, hamstrings, calves, abs, lower back, and butt. Stand facing away from a sturdy chair, with your feet shoulder-width apart. Push your hips back, bend your knees, and slowly lower yourself onto the chair. Press through your heels to bring yourself back up to standing.

Move #2: Wall Push-Up

Classic push-ups don’t have to be tough. Wall push-ups can help people of all skill levels perfect their form and build muscle by targeting the chest, shoulders, arms, and back. Stand about 2 feet from a wall, bend your elbows, and slowly bring your body to the wall. Push yourself back to the starting position and take it from the top.

Move #3: Modified Lunge

Modified lunges are great for working your calves, hamstrings, glutes, and obliques. They’ll also improve your balance. Start with one leg in front of the other, about a foot apart, and grab the back of a sturdy chair. Slightly bend both knees, push back up through your heels, and avoid leaning forward.

Move #4: Beginner Triceps Dip

Just dip, baby, dip! This move is like a triceps dip but more approachable. Sit on your mat with knees slightly bent, palms on the floor, and torso at about a 45-degree angle. Push your butt off the mat until your arms straighten, then lower yourself down and repeat.

Move #5: Basic Bridge

Time for the basic bridge to go down! This move is pretty simple, but it packs a major punch. Your core, hamstrings, and glutes will all feel the burn once you’re done with this baby. Lie faceup with knees bent about shoulder-width apart and arms straight down by your sides. Roll through your hips to bring your butt off the mat, then slowly come back down and repeat.

Cool Down and Unwind

Too hot? Cool off for 3-5 minutes with a few restorative poses. Try Child’s Pose followed by some light calf stretches while seated in a comfy position. Taking time to lightly stretch and unwind after a workout helps your heart rate and blood pressure slow down gradually.

Why Bodyweight Workouts Rock

Bodyweight training has been one of the top trends in the fitness world for years. Why? Because you don’t need a costly gym membership, and you can do them anywhere! Bodyweight workouts are also easy to adjust to your fitness level by increasing or decreasing range of motion, increasing or decreasing angles, or slowing down a motion.

Play it Safe

Paying attention to proper form will help you avoid any risk of injury during your routine. Focus on showing up and moving safely and effectively. If something feels painful or awkward, stop and take a breather. The goal is to feel the burn, not to get hurt. Walking through the moves with a certified personal trainer can also help ensure you get things right.