Bodyweight Workouts for Beginners at Home without Equipment (An ...

Bodyweight Workouts for Beginners at Home without Equipment (An Ultimate Guide)

Created by Murshid Akram Administrator of Article Link -

If you are looking for the best bodyweight exercises for beginners that require little to no equipment, then you came to the right place. Here, I'll share a complete guide to the full-body bodyweight workouts for beginners that may help you build muscles, boost strength and endurance at home. I'll also hand out a beginner bodyweight workout PDF so that you can download and use it. I did not know about various bodyweight workouts when I started training as a beginner. However, I learned, gathered, and incorporated a myriad of beginner bodyweight exercises into my workout routine over time. And I'm going to share that in this article so that you can take advantage of it. Whether you're a male or female, you can incorporate these beginner-level bodyweight exercises into your daily home workout routine. Other than the workouts, I'll also share:

7-Day Full Body Bodyweight Beginners Home Workout Routine Beginner's Diet and Nutrition for Weight Loss and Muscle Gain Related: Bodyweight Workout Plan To Get Ripped (WIth PDF)

Reasons Why Bodyweight Exercises Are Crucial For Beginners

It's always a good idea to start a workout journey with bodyweight exercises. Here are the top three reasons why you should do the bodyweight workout as a beginner.

1. Bodyweight workouts build up strength, stamina, and power and help you scale up for weight training.

2. You'll learn how to use your body weight efficiently to perform plehora of exercises at home with little to no equipment.

3. Bodyweight exercises increases flexibility, explosiveness, and mobility better than weight lifitng workouts.

Related: 10 Important Benefits Of Bodyweight Exercises

Things, You'll See In This Guide

1. Beginners Bodyweight Workouts For Leg 2. Bodyweight Chest Workouts For Beginners 3. Bodyweight Shoulder Exercises For Beginners 4. Beginners Bodyweight Triceps Workouts At Home 5. Bodyweight Back Exercises For Beginners 6. Biceps Bodyweight Exercises For Beginners At Home 7. Bodyweight Core Workouts For Beginners 8. Beginner Bodyweight Workout Routine 9. Beginner's Diet Tips for Weight Loss and Muscle Gain

If you work out at the gym, you can do this 4-week beginner workout routine. Okay, let's see how to do each bodyweight workout with step-by-step instructions that will help you perform safely and effectively as a beginner.

Beginners Bodyweight Workouts For Leg/Lower Body

Whether you're a male or female, beginner or intermediate, you can strengthen your lower body muscles with various bodyweight workouts at home. The lower body has four major muscles, such as hamstrings, quads, calves, and glutes.

1. Hamstrings? Hamstrings are three-headed muscle situated on the back of your thighs and attach to the knee joints.

2. Quadriceps? Quads are the four-head longest muscle located in front and the sides of your thighs.

3. Glutes- Glutes is the three-headed strongest muscles that formed the shape of the buttock. 4. Calf- They are located on back your legs between your heels and the knees. Calves are very

important because they are responsible for several daily activities such as running, walking, climbing the stairs etc. Doing the exercises for all of the four muscles helps you build the strongest and the fittest legs. That's why I've included several bodyweight exercises that will help beginners target each muscle efficiently without equipment. You may also like: CrossFit Workouts Without Equipment (25 WODs)

1. Normal Squat

Squat

Muscles Worked: Quadriceps The bodyweight squat is one of the great workouts that work well for beginners. Squats will help you strengthen and tone muscles, enhance muscle coordination and joints health. You can do plenty of squat variations without equipment that may work wonders for you. How to do the standard squat

1. Stand straight and maintain a hip-width distance between your feet. Bend your elbows and keep your arms together in front of you.

2. Brace your abdominal muscles, push your hips backward and bend your knees to squat down until your thighs are parallel to the ground.

3. Pause for a moment and then slowly return to the standing position. That is your one rep. 4. Keep your spine as straight as possible during the squats.

2. Stationary Lunges

The lunges are a crucial lower body workout that primarily works on the quads, hamstrings, glutes, and lowers back. They have several variations, such as forward lunges, reverse lunges, lateral lunges, and walking lunges. You can incorporate them all into a beginner bodyweight workout routine. Let's see how to do a stationary forward lunge.

1. Stand upright, maintain a hip-width distance between your feet and keep your hands on your hips. That's your starting position.

2. Keeping your back straight and chest up, take one big step forward with your right leg and make sure to put your weight onto the right heel.

3. Bend the right knees to lower your rear knee nearly touches the floor. 4. Pause for a moment and then extend your knees until they are straight. This is your one

repetition.

3. Lateral Squat

You can target your legs differently through another squat exercise, and that is the lateral squat. That's why I've included this workout into the bodyweight beginner exercises list. Muscle worked: Quads, Hams, and Glutes How to do lateral squat

1. Stand upright with your feet shoulder-width apart and keep your hands wherever you like. 2. Keep you back straight and core tight, take one big step sideward with your right leg and do

a squat and make sure to put your weight onto the right heel.

3. Do 10 reps with your right leg while keeping your left leg straight and then return to the starting position.

4. Repeat the same step with your left leg. 10 reps each leg would be good in the beginning.

4. Sumo Squat

The sumo squat builds up inner thighs and builds strong legs. The sumo squat stance is wider than the standard squat, so it activates inner thigh muscles. How to do sumo squat bodyweight workout for beginners

1. Start with standing straight with your feet slightly 2x wider than hip-width apart. 2. Keep your back straight, push your hips back and bend your knees to get lower until your

thighs are parallel to the floor. 3. Hold at the bottom for a second, then get up into the standing position. That's one rep. 4. Do as many reps as you like. Related: Sumo Deadlift: Form, How-to, Benefits & More

5. Calf Raise

The calf raise is an isolation workout that specifically strengthens and tones calves. Incorporating calf raises into your bodyweight workout plan will help you build defined legs at home. The calf raise has many variations, such as machine calf raises, barbell calf raises, standing calf raises, and sitting calf raises. However, the standing calf raise with wall support is suitable for beginners. How to do calf raises

1. Stand straight with your feet hip-width apart and face towards the wall. 2. Keep your hands on the wall and maintain a shoulder-width distance between them. 3. Raise your heels as high as possible so you can feel the cotraction. 4. Hold for a couple of seconds, and then lower your heels on the ground. That's one rep. 5. Do as many reps as possible.

6. Wall Sit (Glutes And Hamstring)

Wall sit is one of the excellent lower body bodyweight workouts for beginners that strengthens muscles like hamstrings, quads, calves, glutes, and knees at once.

It also improves coordination between muscles and joints and lessens the risk of injuries. How to do the wall sit

1. Stand straight two feet away from the wall with your feet shoulder-width apart, face against the wall.

2. Lean back against the wall with your torso and bend your knees until your thighs are parallel with the floor.

3. Keep your whole upper body from the lower back to the head rested on the wall and hold in this position for the desired amount of time.

4. Do three sets of 10 to 15 reps each with one minute gap between them.

7. Glute Bridge

The glute bridge is one of the essential bodyweight exercises for beginners that build up glutes maximus without equipment. beginner bodyweight workout Here are the steps to do the glute bridge.

1. Lie on your back with your hands at your sides and knees bent at 30 degrees. 2. Brace your abdominal and thigh muscles and raise your hips to create a straight line from

the head to the knees. 3. Hold at the top for 5 to 10 seconds, you'l feel the contraction in your glutes. 4. Slowly lower your hips on the floor. This is your one rep. 5. Do a couple of sets of five to six repetitions.

Bodyweight Chest Workouts For Beginners

The chest is one of the largest muscles of the upper body. It is also known as pectoralis or pecs. The pec has two different muscle groups, such as pectoralis major and minor. Let's understand something about them.

Pectoralis Major- The pectoralis major is the thick and fan-shaped muscle that forms the complete chest. It is the main muscle that you need to target because it is responsible for the different activity such as internal rotation, flexion, adduction and humerus.

Pectoralis Minor- The pectoralis minor is a thin and triangular muscle located underneath the pectoralis major.

Okay, so how to target pecs major and minor? The chest is easier to build compared to other muscles. Pushups are the best bodyweight workouts a beginner can do to beef up chest muscles at home without equipment.

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