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NO EXCUSES ♥︎ a Full Body Workout that can do whenever and wherever you like. // Werbung You don't need any equipment or weights!! Targets the muscles of your whole body and gives you a...
- 20 min
- 57.3M
- Pamela Reif
No Equipment necessary and not much space needed :) The video is in full length which means you can just follow whatever I’m doing 30s for each exercise. I recommend switching up your workouts...
- 22 min
- 60.4M
- Pamela Reif
Huge range of free full body workouts for men and women written by fitness experts. Each full body workout plan features exercise videos showing you how to do each movement.
A 30-60min full body bodyweight strength routine for beginners - Free, printable in A4, form tips & pictures, works all the muscles in your body and helps to build a solid strength foundation
- Benefits of Strength Training
- Lower Body Exercises
- Upper Body Exercises
- CORE Exercises
- Sample Weekly Workout Plan
As a personal trainer I am often asked: Do bodyweight exercises count as strength training? And can you build muscle mass with bodyweight exercises? The answer is yes! And there is good reason to add strength training moves to your routine, even if you do not own dumbbells. Research shows that the combination of strength training and cardio exercis...
Walking squat
Start in a squat positionwith your feet as wide as your hips. Pull the abs in and bend the knees to sit back as if you’re trying to sit into a chair. Then step your right foot to the right into a wide leg squat, and bring your left foot a step to the right to the starting squat position. Keep walking sideways with this squat 10 times, then stand up and repeat to the other side.
Squat with knee lift
Start in a squat position. As you press down through the heels to stand up, lift your left knee up toward your chest. Gently put the foot back down and lower into the squat, then stand up again but lift your right knee up. Repeat this 10 times to each side.
Side lunge with a twist
Step your left foot to the left into a side lungeas if you’re trying to sit your left butt cheek down into a chair. Then press off of the left foot to come back to center and lift the left knee up toward your chest. Twist your torso to the left to engage your core and also work your balance on your right leg. Repeat this 10 times, then switch sides.
Pushups on the knees
Coming down onto your hands and knees, place your shoulders over your wrists and knees underneath your hips. Then walk the hands forward about 1 foot, and bring the shoulders forward to stay over the wrists. Pull the naval in toward the spine, and bend the elbows out to the side to lower down into a pushup. Press down through the palms of the hands to come up to the starting position. Repeat 10 times.
Tricep dips
Sit on your butt on the ground, and place the hands behind you. Turn the fingers to face your butt, and lift your butt up off of the mat. Keep your knees over your ankles, and bend the elbows straight back lowering down into a tricep dip. Press down through the palms of the hands to straighten the arms, while working the tricep muscle (the back of the arms). Repeat 10 times.
Plank to downdog
Starting on your hands and knees, walk the knees back to tuck the toes under and lift up into a plank position. Maintain a flat back as you keep the shoulders over the wrists and reach the heels toward the back of the room. Then, pull the abs in and lift the butt up toward the ceiling and back, coming into an upside down "V" position. Take a breath in, and then exhale as you shift forward into plank. Repeat this 10 times.
Crunch with knees up
Lying down on your back, bend the knees at a 90-degree angle. Place the hands behind the head, elbows open wide. Lift the head and neck about 1 inch off of the ground. This is the starting position. Engage the lower abs as you curl up as high as you can and hug the elbows in to try to touch your knees. Lower the head, neck and elbows down to the starting position. Repeat this 10 times.
Criss cross & reach with knees up
Lying on your back, keep the knees lifted at a 90-degree angle. Press the palms together at the center of your chest. Curl up as you reach the arms across the right thigh, then come back to center. Curl up as you reach the arms across the left thigh, then come back to center. Repeat this 10 times to each side.
Single leg lower & lift
Lying on your back, place your left foot on the ground and lift your right leg up toward the ceiling. Tilt the pelvis to press your low back into the ground. Keep your back pressed against the ground as you lower the right leg down about 45 degrees, then bring it up to center. Repeat 10 times and then switch legs.
Unsure of how exactly to incorporate these exercises into your routine? I’ve created a sample weekly workout plan using the three body-weight circuits above. This full body strength-training routine can complement your cardio walking plan. 1. Monday, Wednesday, Friday: Lower body circuit + core 2. Tuesday, Thursday and Saturday:Upper body circuit +...
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Jan 7, 2021 · Download this free, printable 4 week home workout plan to strengthen your full body. This workout program will help you quickly gain fitness right at home!
