Top bodyweight exercises for a full-body workout
Bodyweight exercises are an excellent way to build strength, improve flexibility, and boost endurance without needing any equipment. They’re perfect for home workouts, travel, or when you’re short on time. Here’s a list of the top bodyweight exercises for a full-body workout, targeting all major muscle groups:
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Upper Body
1. Push-Ups
- Targets: Chest, shoulders, triceps, and core.
- How to Do It:
1. Start in a plank position with hands under your shoulders.
2. Lower your body until your chest nearly touches the floor.
3. Push back up to the starting position.
- Modification: Perform on your knees if needed.
2. Pike Push-Ups
- Targets: Shoulders, triceps, and upper chest.
- How to Do It:
1. Start in a downward dog position with hips raised and hands close to your feet.
2. Lower your head toward the floor, then push back up.
3. Tricep Dips (Using a Chair or Bench)
- Targets: Triceps, shoulders, and chest.
- How to Do It:
1. Sit on the edge of a chair or bench with hands gripping the edge.
2. Slide off the edge and lower your body by bending your elbows.
3. Push back up to the starting position.
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Core
4. Plank
- Targets: Core, shoulders, and back.
- How to Do It:
1. Start in a forearm plank position with elbows under your shoulders.
2. Keep your body in a straight line from head to heels.
3. Hold for 20–60 seconds.
5. Mountain Climbers
- Targets: Core, shoulders, and cardio.
- How to Do It:
1. Start in a plank position.
2. Alternate bringing your knees toward your chest as quickly as possible.
6. Bicycle Crunches
- Targets: Obliques and lower abs.
- How to Do It:
1. Lie on your back with hands behind your head and legs lifted.
2. Bring your right elbow toward your left knee while extending the right leg.
3. Alternate sides in a pedaling motion.
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Lower Body
7. Bodyweight Squats
- Targets: Quads, glutes, and hamstrings.
- How to Do It:
1. Stand with feet shoulder-width apart.
2. Lower your body as if sitting back into a chair, keeping your chest up.
3. Push through your heels to return to the starting position.
8. Lunges
- Targets: Quads, glutes, and hamstrings.
- How to Do It:
1. Step forward with one leg and lower your body until both knees are at 90 degrees.
2. Push through your front heel to return to the starting position.
3. Alternate legs.
9. Glute Bridges
- Targets: Glutes, hamstrings, and lower back.
- How to Do It:
1. Lie on your back with knees bent and feet flat on the floor.
2. Lift your hips toward the ceiling, squeezing your glutes at the top.
3. Lower back down slowly.
10. Step-Ups (Using a Chair or Bench)
- Targets: Quads, glutes, and hamstrings.
- How to Do It:
1. Stand in front of a sturdy step or bench.
2. Step one foot onto the bench, then bring the other foot up.
3. Step back down and repeat.
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Full Body
11. Burpees
- Targets: Full body and cardio.
- How to Do It:
1. Start standing, then drop into a plank position.
2. Perform a push-up, then jump your feet back to your hands.
3. Jump into the air with arms overhead.
12. Bear Crawls
- Targets: Core, shoulders, and legs.
- How to Do It:
1. Start on all fours with knees slightly off the ground.
2. Crawl forward by moving opposite hands and feet.
13. Superman
- Targets: Lower back, glutes, and shoulders.
- How to Do It:
1. Lie face down with arms extended in front of you.
2. Lift your arms, chest, and legs off the ground.
3. Hold for a few seconds, then lower back down.
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Sample Full-Body Bodyweight Workout
# Warm-Up (5–10 minutes)
- Jumping jacks: 1 minute
- Arm circles: 30 seconds forward, 30 seconds backward
- Bodyweight squats: 10 reps
# Workout
1. Push-Ups: 3 sets of 10–15 reps
2. Bodyweight Squats: 3 sets of 15–20 reps
3. Plank: 3 holds for 20–60 seconds
4. Lunges: 3 sets of 10 reps per leg
5. Bicycle Crunches: 3 sets of 20 reps (10 per side)
6. Glute Bridges: 3 sets of 15 reps
7. Burpees: 3 sets of 10–12 reps
# Cool-Down (5–10 minutes)
- Hamstring stretch: 30 seconds per leg
- Child’s pose: 30 seconds
- Cat-Cow stretch: 5 reps
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Tips for Success
- Focus on Form: Proper technique prevents injuries and maximizes results.
- Progress Gradually: Increase reps, sets, or difficulty as you get stronger.
- Stay Consistent: Aim for 3–4 full-body workouts per week.
- Add Variety: Mix up exercises to keep your routine engaging.
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Final Thoughts
Bodyweight exercises are a versatile and effective way to build strength and improve fitness without any equipment. By incorporating these exercises into your routine, you can achieve a full-body workout that’s challenging, convenient, and adaptable to your fitness level. Keep pushing yourself, and enjoy the results!
