What is a Good Body Weight Workout Routine?

A good bodyweight workout routine can be highly effective for building strength, improving endurance, and enhancing overall fitness. Here's a sample bodyweight workout routine that targets different muscle groups and can be done at home or in any convenient location:

Warm-Up:

• Jumping jacks: 2 minutes
• High knees: 1 minute
• Arm circles: 1 minute (30 seconds forward, 30 seconds backward)
• Bodyweight squats: 2 sets of 15 reps

Bodyweight Workout Routine:

1. Push-Ups:

   • Target: Chest, shoulders, triceps
   • Sets: 3
   • Reps: 10-15

2. Bodyweight Squats:

   • Target: Quadriceps, hamstrings, glutes
   • Sets: 3
   • Reps: 15-20

3. Lunges:

   • Target: Quadriceps, hamstrings, glutes
   • Sets: 3 (each leg)
   • Reps: 12-15 (each leg)

4. Plank:

   • Target: Core, shoulders, back
   • Sets: 3
   • Duration: 30-60 seconds

5. Mountain Climbers:

   • Target: Core, shoulders, legs
   • Sets: 3
   • Reps: 20-30 (each leg)

6. Tricep Dips:

   • Target: Triceps, shoulders
   • Sets: 3
   • Reps: 12-15

7. Supermans:

   • Target: Lower back, glutes, hamstrings
   • Sets: 3
   • Reps: 12-15

8. Burpees:

   • Target: Full-body conditioning
   • Sets: 3
   • Reps: 10-12

Cool Down:

• Seated forward fold: 2 minutes
• Child's pose: 1 minute
• Shoulder stretches: 1 minute (each arm)
• Quad stretches: 1 minute (each leg)

Tips:

• Perform the exercises with proper form to prevent injuries.
• Adjust the number of sets and reps based on your fitness level.
• Include rest periods between sets if needed, but keep them brief for a more cardiovascular workout.
• Progress gradually by increasing the intensity or adding variations as you get stronger.

Remember to listen to your body and modify the routine according to your fitness level. If you have any existing health conditions or concerns, consult with a healthcare professional or fitness expert before starting a new workout program.

Body Weight Workouts Full Body Workout Interval Weight training workouts