Bodyweight exercises are incredibly versatile and impactful. By solely using your bodyweight for resistance, you can strengthen your muscles and tighten your body. Better yet, because no expensive equipment is needed, you can easily get a full-body workout from home at any time. Below we have shared one of our favorite full body bodyweight workouts for you to try.
Warm-Up
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. Rest your arms at your sides or place your hands on your shoulders. 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 1 set of 10 repetitions in each direction.
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2. Arm Circles
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Extend your arms out at your sides at shoulder-height. Engage your core and move your arms in a large circular motion. Repeat the movement. Start with 1 set of 10 repetitions in each direction.
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3. 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.
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4. Semi-Squats
Begin in an upright standing position with your feet hip–width apart, maintaining good alignment with your head, shoulders, hips, and legs. Tighten your abdominal muscles. Bend your knees and hinge through your hips to lower your seat into a semi-squat position. Keep your knees behind your toes. Raise back up to an upright standing position, squeezing your glutes at the top position. Repeat the movement. Start with 1 set of 10 repetitions.
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5. Hip Openers
For this exercise, you can use a wall or the back of a chair for balance if needed.
Begin in an upright standing position with your feet hip–width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place one hand on your hip and the other on a wall or chair for support. Engage your core and lift one knee up. Rotate your knee out to the side, opening your hips, and lower your leg back to the ground. Repeat the movement in the opposite direction to complete one repetition. Start with 1 set of 10 repetitions on each side.
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Routine
1. Chair Squats
Begin in an upright standing position with your feet hip–width apart in front of a chair. Maintain good alignment with your head, shoulders, hips, and legs. Tighten your abdominal muscles. Bend your knees and hinge through your hips to lower your seat to the chair as you raise your arms to chest-height. Keep your knees behind your toes. Raise back up to an upright standing position as you lower your arms, squeezing your glutes at the top position. Repeat the movement. Start with 1 set of 10 repetitions.
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2. Lateral Leg Lifts
For this exercise, use a wall or the back of a chair for support if needed.
Begin in an upright standing position with your legs shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place one hand on the back of a chair for support and place your other hand on your hip. Engage your core and lift one leg out to the side. Lower your leg to the starting position and repeat the movement. Start with 1 set of 10 repetitions on each side.
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3. Arm Pulses
Begin in an upright standing position with your legs shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Extend your arms out at your sides. Engage your core and lift both arms up to approximately neck-height. Lower your arms to approximately chest-height. Repeat the movement, alternating upward and downward movements in a pulsing action. Start with 1 set of 10 repetitions in each direction.
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4. Knee Lifts
For this exercise, you can use a wall or the back of a chair for balance 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 one hand on a wall or chair for support if needed. Engage your core and lift one knee, ideally to hip-height. Lower your leg to the starting position and repeat the movement on the opposite side. Start with 1 set of 10 repetitions on each side.
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5. Reach and Pulls
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Extend both of your arms in front of your body at chest-height. Round out your back slightly to reach forward with both arms, then contract your core and pull your arms back, squeezing your shoulder blades together at the end position. Return to the starting position and repeat the sequence of movements. Start with 1 set of 10 repetitions.
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6. Side Bends
Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place your hands on your shoulders. Engage your core and bend your upper body to one side. Return to the starting position and repeat the movement on the opposite side. Start with 1 set of 10 repetitions on each side.
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7. Twist with Shoulder Dips
Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Bend your arms and extend your arms out at your sides with your elbows slightly below shoulder-height. Engage your core. Twist your upper body and lower one shoulder across your chest. Return to the starting position and repeat the movement on the opposite side.
To make this exercise more challenging, lift one knee to touch your opposite elbow on each side.
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Bodyweight exercises are great for beginners because the easy movements can be done anytime from anywhere. But don’t be fooled – they are still incredibly effective. As your strength and physical ability improves, you can make this routine more challenging by increasing the number of repetitions you complete or increasing from one, to two, to three sets of the exercises.
To access our best bodyweight workouts to tone and strengthen your entire body, click here.
