Here's a full-body workout routine that requires no weights and can be done at home or in any open space:
Bodyweight Squats:
- Stand with your feet shoulder-width apart.
- Lower your body by bending your knees and pushing your hips back as if sitting into a chair.
- Keep your chest up and back straight.
- Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position.
- Perform 3 sets of 12-15 repetitions.
Push-Ups:
- Start in a plank position with your hands shoulder-width apart and wrists directly under your shoulders.
- Lower your body by bending your elbows, keeping them close to your sides.
- Lower until your chest nearly touches the ground, then push back up to the starting position.
- Modify by dropping to your knees if needed.
- Perform 3 sets of 8-12 repetitions.
Reverse Lunges:
- Stand with your feet together.
- Step back with one leg and lower your body until both knees are bent at a 90-degree angle.
- Keep your front knee aligned with your ankle and your back knee hovering just above the ground.
- Push through your front heel to return to the starting position.
- Alternate legs for each repetition.
- Perform 3 sets of 10-12 repetitions per leg.
Plank:
- Start in a push-up position with your hands directly under your shoulders and your body in a straight line from head to heels.
- Engage your core muscles and hold the position for 30-60 seconds.
- Keep your back flat and avoid sagging or arching your lower back.
- Perform 3 sets, holding for as long as possible with good form.
Glute Bridges:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Engage your core and lift your hips towards the ceiling, squeezing your glutes at the top.
- Lower back down to the starting position with control.
- Perform 3 sets of 12-15 repetitions.
Mountain Climbers:
- Start in a plank position with your hands shoulder-width apart.
- Bring one knee towards your chest, then quickly switch legs, bringing the other knee towards your chest.
- Keep your hips down and your core engaged.
- Continue alternating legs at a fast pace.
- Perform 3 sets of 20-30 seconds.
Burpees:
- Start standing with your feet hip-width apart.
- Lower into a squat position and place your hands on the ground.
- Jump your feet back into a plank position.
- Perform a push-up, then jump your feet back towards your hands.
- Explosively jump up, reaching your arms overhead.
- Land softly and immediately lower back into the next repetition.
- Perform 3 sets of 8-10 repetitions.
Remember to warm up before starting your workout and cool down with some stretching afterward. Adjust the number of sets and repetitions based on your fitness level and gradually increase the intensity as you progress.
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