Getting started with working out at home? It can be intimidating to know exactly what to do. You want to make sure you’re working out with proper form to avoid injury and maximize your muscle gain. That’s why it’s important to start simple! After all, there’s nothing wrong with “the basics”. The bodyweight workouts below are the foundation for a great fitness routine and mastering them will help your reach your goals in no time! Let’s get started!
1. How to Do a Proper Squat
Squats are one of the best ways to firm and tone your backside, but you have to do them correctly in order to see results. Proper form is everything, and Chris will show you exactly how to do a squat so you get the most out of each rep. Learn to sit back as if you’re sitting in an imaginary chair and keep your chest lifted, making sure not to tilt too far forward or backward.
Mastered the squat? Check out this free video on our favorite squat variations! Get ready to mix it up as Chris leads you through four different squat variations that will keep your muscles guessing and give you the results you want: a toned lower body.
2. How to Perform Tricep Dips
The back of the arms is a hard area to strengthen and firm, but tricep dips are one of the best exercises you can do to tighten and tone that area. Tricep dips are a body weight exercise you can do pretty much anywhere at any time. Chris will guide you through the entire range of motion and provide modifications to make them easier or harder, depending on your personal fitness level.
3. How to Do a Proper Plank
Are you doing your planks correctly? Planks are one of the best core body strengtheners, but proper form is key to getting the most out of this powerhouse move. Chris will show you how to perform a proper plank which will help you sculpt lean, toned abs and strengthen your entire body. Reduce the stress to your neck and wrists and tighten up your core by perfecting your plank.Ready for the next level? Check out this free video on our favorite plank variations! Chris will demonstrate how to incorporate footwork into a regular plank to work different muscle groups. You can use light footwork, pulling the feet out and in, or working your arms up and down (for an army crawl plank) to get even more of a variety.
4. How to do a Proper Glute Bridge
A glute bridge is an amazing exercise to tone not only your glutes but your core and hamstrings as well. This bodyweight-only exercise can be done anywhere at anytime, and there’s no equipment needed. Watch this quick video as Lindsey Bomgren shows you how to do a glute bridge to tighten and tone your lower body.
5. How to Do a Burpee
“I love burpees!” said no one ever. A burpee is truly one of the best bodyweight exercises you can do that works your ENTIRE body! In this short video you’ll learn how to do a burpee, as well as a few variations you can take on the traditional burpee to add more of a challenge or mix things up. Chris will lead you through each movement so you get the form down first, and then you can start to incorporate burpees into your workouts.
6. How to Perfect Your Push-up
Push-ups are one of the best body weight exercises because you can do them anywhere at any time. Unfortunately, they’re often done incorrectly. Watch as Chris guides you through the proper push-up form and provides helpful modifications for different fitness levels. Make your push-ups work for you by using a full range of motion and proper form.
Want to take it up a notch? Check out this free video on our ideas for push-up variations! Add punches to your push ups, focus on your triceps, or incorporate a downward dog push-up with these great ideas.
7. Improve Your Lunge
We all know lunges are one of the best and easiest ways to get a strong and firm lower body. But just what is the proper form? Learn how to correctly perform the split stance of a lunge and how much spacing to keep between your feet in order to go easy on your knees. Don’t be afraid of lunges; they’re your best friend on the way to better buns, thighs, and legs.
Once you’ve mastered the lunge, mix up your routine with these lunge variations. There are several different lunge variations which can make your workouts more fun. New lunge variations also change the direction in which you’re using your muscles, which helps you tone up more quickly and start seeing results.
8. How to Perform a Surfer Spin
First off, it’s a move that’s as fun as its name; it’s a plyometric exercise that will get your heart rate up and mix up your usual bodyweight workout routine. This exercise incorporates a traditional squat with either a pivot or a jump, depending on whether or not you want a high or low impact version.
9. How to Perform Mountain Climbers
Some of the most effective exercises you can do utilize just your own bodyweight, and mountain climbers are no exception! Watch this short video to learn how to do mountain climbers in a few simple steps. It’s an amazing bodyweight-only move that gets your heart rate up and uses your entire body.
10. Sweeping Scissors Ab Exercise
Everyone wants lean, sculpted abs, but doing crunches over and over can get boring—not to mention it’s ineffective. If you want to create amazing abs, you need to mix up your core work and do a variety of moves that target different abdominal exercises. A great bodyweight exercise for sculpting lean abs is called sweeping scissors.
Bodyweight exercises are simple yet effective, and if you can perfect these moves, you’ll be improving your strength, flexibility, and balance. There’s a move for all muscle groups and you can combine them for a total body workout! What’s your favorite body move? Let us know if the comments below.
Thank you;) Really nice demonstrations! I’m 62 and used to be a competitive runner up until my 40’s. However, I now have severe spinal stenosis and scoliosis;( I’m bent over & I really need to get motivated to move my sorry ass again! So thanks so much, this just might be what I needed to watch today 🥰❤️
I have a broken sesamoid bone in my foot. I am unable to do lunges, burpees or mountain climbers. Do you have suggestions to work those muscle groups without being on the toes?
Here is what our experts had to say regarding your question:
So sorry about your foot! Yikes! That sounds painful. A few thoughts for you:
I would definitely replace lunges with squats. This allows your foot to stay flat and connected to the ground without bending and flexing like you do in lunges. Mountain climbers are just another cardio/core move done on the ground rather than standing. You do standing high knee marches, runs or anything that gets your heart rate up without flexing your foot. Same with burpees: the purpose is to use bodyweight to accelerate the hear rate. Substitute those burpees with side-to-side squats that are fast and use your arms to reach overhead in the middle and touch the floor during the squat. Soon enough you will heal and be back at it!
Kim GHU Team
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