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Whether you’re new to fitness or looking for a convenient way to stay active at home, bodyweight exercises are an excellent choice. This beginner’s guide will walk you through a series of easy-to-follow routines that require no equipment, making them perfect for anyone starting their fitness journey. From squats and push-ups to planks and lunges, these bodyweight exercises will help you build strength, improve flexibility, and enhance overall fitness.

Benefits of Body weight Exercises

Before diving into the routines, let’s explore the benefits of bodyweight exercises:

  1. Convenience: You can perform these exercises anywhere, anytime, without the need for expensive gym equipment.
  2. Full-Body Workout: Bodyweight exercises engage multiple muscle groups, providing an efficient full-body workout.
  3. Progression: As you get stronger, you can modify the exercises to challenge yourself further.

Warm-Up Routine

Always start with a proper warm-up to prepare your body for the exercises ahead:

  1. Neck Circles: 10 repetitions in each direction.
  2. Arm Swings: 10 forward and 10 backward swings.
  3. Leg Swings: 10 swings for each leg, forward and backward.

Upper Body Exercises

Target your upper body with these bodyweight exercises:

  1. Push-Ups: 3 sets of 10 repetitions. Transition: After completing the warm-up, move on to the upper body exercises.
  2. Tricep Dips: 3 sets of 8-10 repetitions. Transition: Next, focus on exercises for your core and lower body.

Creating Your Body weight Workout Routine

Now that you’ve mastered the individual exercises, it’s time to create your own bodyweight workout routine:

  1. Set Your Goals: Determine whether you want to focus on strength, endurance, or overall fitness.
  2. Select Exercises: Choose 4-5 exercises from the ones you’ve learned, targeting different muscle groups.
  3. Reps and Sets: Decide the number of repetitions and sets for each exercise based on your fitness level.

With this workout routine, you can strengthen your body and achieve your fitness goals without the need for any equipment. Remember to perform the exercises with proper form and gradually increase the intensity as you progress. Whether you’re a fitness enthusiast or a complete novice, bodyweight exercises offer a versatile and effective way to stay fit and active at home.

By RUTUJA

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