Workout enthusiasts taking their first steps: Dive into this bodyweight exercise regimen for novices in the fitness world.
This article outlines a beginner-level bodyweight workout, designed to help you get started on your fitness journey. The workout lasts for 20 to 30 minutes and can be performed 2 or 3 times a week, with a warmup and cooldown included.
Warmup (3-5 minutes)
Start your workout with a light warmup to prepare your body for the exercises ahead.
The Workout
- Chair Squats - This exercise works the quads, hamstrings, calves, abs, lower back, and butt. To perform a chair squat, stand with your feet hip-width apart and a sturdy chair behind you. Lower your body as if you're sitting down, keeping your back straight, and then rise back up. If you want to increase the difficulty, let go of the chair or widen your stance and go lower.
- Wall Push-ups - Wall push-ups target the chest, shoulders, arms, and back. Stand with your back to a wall, place your hands at shoulder height, and perform a push-up against the wall.
- Modified Lunge - This exercise requires a sturdy chair for support. Stand with your feet together, take a big step forward with one foot, and lower your back knee towards the floor while keeping your front knee behind your ankle. Push back up to the starting position and repeat with the other leg.
- Beginner Triceps Dip - Sit on the 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. If you're ready for a challenge, perform the dip with your palms at the edge of a sturdy chair. Remember to keep the pressure off your wrists by squeezing your triceps and abs.
- Basic Bridge - 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. If you can't get high off the floor, it's normal. The move is equal parts strength and flexibility. Just get your hips as high as feels comfortable.
- Cardio Intervals - Incorporate some cardio intervals to boost your heart rate and burn calories. This could be jogging on the spot, jumping jacks, or high knees.
Cooldown (3-5 minutes)
Conclude your workout with a gentle cooldown to help your body recover. This could involve stretching, deep breathing, or a slow walk.
Note
The author of this beginner bodyweight training routine is not specified in the available search results. However, the exercises included - chair squats, wall push-ups, modified lunges, beginner triceps dips, basic bridge, and cardio intervals - provide a comprehensive workout for beginners. The beginner triceps dip exercise targets the triceps and abs, while the basic bridge exercise targets the core, hamstrings, and glutes. Modified lunges work the calves, hamstrings, glutes, obliques, and improve balance.
