Bodyweight Exercise Routines for Beginners and More Advanced

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Overview

"Bodyweight exercises: No equipment needed. Effective for strengthening the body and getting into fitness routine."

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How to get into a routine

"Versatile bodyweight workouts: Full sessions or quick exercises. Perfect for office breaks or multitasking with self-care routines."

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Bodyweight exercise routine for beginners

"Beginner-friendly workout routine: Circuit training with 30-second exercises and short rests. Repeat 2-3 rounds."

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Extended arm movement

"Shoulder exercise: Stand, arms extended sideways. Make circles in both directions, pulse up and down, and alternate palm directions."

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Pushups

"Basic pushups target upper body, lower back, and abs. Variations available. Start in plank, lower chest, raise back up."

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Tiger

"Tabletop exercise: Extend opposite arm and leg, hold for 10s. Rotate wrist and ankle. Bring elbow and knee together. Repeat fluidly."

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Calf raises

"Calf raises: Feet shoulder-width apart, raise heels off the ground. Do 25 reps, pulse for 15s, hold for 15s. 1 set."

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Jumping jacks

"Jumping jacks: Stand, legs together, arms at sides. Jump out, arms overhead. Jump back. 1 set."

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Leg raises

"Lie on back, legs extended or bent for support. Arms at sides, palms down. Exhale, lower right leg, engage core."

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Bodyweight training circuit

"Intermediate/advanced bodyweight circuit for fitness enthusiasts. Ideal for those with prior experience or as an addition to existing workouts."

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