Bodyweight Fitness Routine: A Complete Guide309

Bodyweight fitness is a form of exercise that uses your own body as resistance. It is a great way to get in shape, build strength, and improve your overall fitness. Bodyweight exercises can be done anywhere, and they require no special equipment.

This bodyweight fitness routine is designed to provide a full-body workout. The exercises are all compound movements, which means they work multiple muscle groups at once. This makes them very efficient and time-saving.

The routine is divided into three parts: warm-up, workout, and cool-down. The warm-up is important to prepare your body for the workout. The workout consists of four exercises: squats, push-ups, rows, and lunges. The cool-down is important to help your body recover from the workout.

Warm-up

Begin with 5 minutes of light cardio, such as jogging or jumping jacks.

Perform dynamic stretches for 5 minutes. Dynamic stretches involve moving your body through a range of motion, such as arm circles and leg swings.

Workout

Squats: 10-12 repetitions
Stand with your feet hip-width apart.
Bend your knees and lower your body until your thighs are parallel to the floor.
Keep your back straight and your chest up.
Push through your heels to return to the starting position.

Push-ups: 8-10 repetitions
Start in a plank position, with your hands shoulder-width apart and your body in a straight line from head to heels.
Bend your elbows and lower your body until your chest is almost touching the floor.
Push through your hands to return to the starting position.

Rows: 10-12 repetitions per arm
Hold a TRX or resistance band in each hand.
Lean back until your body is at a 45-degree angle to the floor.
Pull yourself up towards the handles until your upper arms are parallel to the floor.
Lower yourself back down to the starting position.

Lunges: 10-12 repetitions per leg
Step forward with one leg and bend both knees.
Lower your body until your back knee is almost touching the floor.
Push through your front heel to return to the starting position.

Repeat the exercises for 2-3 sets, with 1 minute of rest between sets.

Cool-down

Spend 5 minutes doing static stretches. Static stretches involve holding a position for 10-30 seconds.

2025-02-22

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