You can kick off your new, healthy lifestyle right from your own living room. With in-home bodyweight exercises, the benefits are endless, easy, and convenient. Sure, there are advantages to using dedicated machines or getting personal instruction, but who can beat using your couch for split squats and then crashing on it right afterward? To help with your transition to these everyday exercises, here are some of CoachUp’s favorite bodyweight workouts to incorporate into your in-home training session:
CoachUp’s Favorite Bodyweight Workouts
Jumping Jacks: 30 reps
Jumping jacks are a great way to get your heart rate up and warm up your body. They engage multiple muscle groups and are an excellent cardio workout.
Squats: 10 reps
Squats are fantastic for strengthening your lower body, particularly your quads, hamstrings, and glutes. For an added challenge, try split squats using your couch.
Lunges: 20 reps (alternating legs)
Lunges work on your balance and coordination while targeting your lower body muscles. Alternate legs to ensure both sides get a good workout.
Mountain Climbers—20 Reps
Mountain climbers are a dynamic exercise that targets your core, shoulders, and legs. They also help improve cardiovascular fitness.
Planks—Middle, Right, and Left (1–30 seconds each; rest and repeat)
Planks are excellent for building core strength and stability. Start with shorter durations and increase the time as you get stronger.
Dips: 10 reps
Dips work on your triceps, chest, and shoulders. You can use a sturdy chair or the edge of your couch to perform this exercise.
Push-ups: 10 reps
Push-ups are a fundamental bodyweight exercise that targets your chest, shoulders, triceps, and core. Start with modified push-ups on your knees if needed and progress to full push-ups as you build strength.
Bodyweight Workout Routine for Beginners
Beginners should do three sets of this total bodyweight workout, progressing from jumping jacks all the way through to push-ups, and then starting over again. It won’t be easy at first, but that’s expected. Over time, your body will get used to the workouts and, eventually, excel at them.
Benefits of Bodyweight Exercises
Total Body Workout: Bodyweight exercises engage multiple muscle groups, providing a comprehensive workout that improves overall strength and fitness.
Convenience: These exercises can be done anywhere, anytime, without the need for equipment. Perfect for busy schedules or those who prefer to work out at home.
Core Strength: Many bodyweight exercises focus on core stability, leading to better posture and greater athletic performance.
Scalability: You can easily increase the difficulty by adding dumbbells, ankle weights, or increasing the number of reps and sets.
Bodyweight exercises are a great way to get a total-body workout because they involve many different muscle groups. Additionally, you can always add dumbbells or ankle weights for an added challenge! These workouts are also a great way to improve your core strength, leading to better posture and greater athletic performance.
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