Better Your Body & Mind with This Bodyweight Workout

1. Shoulder Rolls

Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Engage your core. Shift your shoulders forward, then roll them up and back until you feel resistance in your shoulder blades. Relax and repeat the movement. Start with 10 repetitions in each direction.

2. Standing Twists

Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place your hands on your shoulders. Engage your core and twist your upper body to one side, keeping your hips locked in the forward position. Return to the starting position and repeat the movement on the opposite side. Start with 1 set of 10 repetitions in each direction.

3. Side Lunges

Begin in an upright standing position with your feet wide, maintaining good alignment with your head, shoulders, hips, and legs. Shift your weight to one side and bend your knee to lower your seat. Return to the center position and repeat the movement on the opposite side. Start with 1 set of 5 repetitions on each side.

Routine

1. Squats

Begin in an upright standing position with your feet slightly wider than shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Engage your core and extend your arms in front of your body at shoulder height. Bend your knees and hinge through your hips to lower your seat into a squat position. Keep your knees behind your toes. Raise back to an upright standing position, squeezing your glutes at the top. Repeat the movement. Start with 1 set of 10 repetitions.

2. Inclined Push Ups

Begin in an upright standing position with your arms straight and your hands on the wall at chest height, keeping your head, shoulders, hips, and legs in alignment. Step back with both feet to increase the angle of your body. Engage your abdominal muscles and bend your arms to lower your upper body towards the wall. Straighten your arms to raise your upper body to the starting position, completing the push-up movement. Repeat the movement. Start with 1 set of 10 repetitions.

3. Single Leg Deadlift

Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place both hands on the back of a chair for support. Engage your core, transfer all your weight onto one foot, and bend your supporting knee slightly. Hinge your hips, then bend forward until your upper body is parallel to the floor while extending your opposite leg back. Try to keep your hips square. Lower your leg to the starting position and repeat the movement. Start with 1 set of 5 repetitions on each side.

4. Knee Drives

For this exercise, place one hand on the back of a chair for support if needed.

Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place your hands on your hips. Engage your core and lift one knee, ideally to hip height. Lower your foot to the starting position and repeat the movement on the opposite side. Start with 1 set of 5 repetitions on each side.

5. Arm Pulses

Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Engage your core and extend your arms out at your sides at shoulder height. Move your arms up and down in a small pulsing movement. Repeat the movement. Start with 1 set of 10 repetitions.

6. Reach and Pulls

Begin in an upright standing position with your feet slightly wider than shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Extend both of your arms in front of your body at chest height. Contract your core and pull your arms back in a rowing motion, squeezing your shoulder blades together at the end position. Return to the starting position and repeat the movement. Start with 1 set of 10 repetitions.