1. Squats: This exercise targets your glutes, quads, and hamstrings. Stand with your feet hip-width apart and lower your body as if you are sitting in a chair. Keep your back straight and your knees behind your toes. Repeat for 10-15 reps.
2. Push-ups: This classic exercise works your chest, triceps, and shoulders. Start in a plank position with your hands shoulder-width apart and lower your body until your chest touches the ground. Push back up to the starting position. Repeat for 10-15 reps.
3. Lunges: This exercise targets your quads, hamstrings, and glutes. Start with your feet hip-width apart and step forward with one foot, bending both knees until your back knee touches the ground. Push back up to the starting position and repeat on the other side. Do 10-15 reps on each leg.
4. Plank: This exercise works your core muscles. Start in a push-up position and hold your body in a straight line for 30 seconds to 1 minute.
5. Jumping jacks: This exercise works your cardiovascular system and targets your legs and arms. Stand with your feet together and jump while spreading your legs and raising your arms above your head. Jump back to the starting position and repeat for 10-15 reps.
6. Burpees: This full-body exercise targets your core, legs, and arms. Start in a push-up position, jump your feet forward to your hands, stand up, and jump up with your hands above your head. Repeat for 10-15 reps.
7. Mountain climbers: This exercise works your core, legs, and arms. Start in a push-up position and bring your right knee to your chest. Quickly switch to the left knee and continue alternating for 30 seconds to 1 minute.
8. Tricep dips: This exercise targets your triceps. Find a sturdy chair or bench and place your hands on the edge. Lower your body until your arms are at a 90-degree angle and push back up to the starting position. Repeat for 10-15 reps.
9. Supermans: This exercise targets your lower back and glutes. Lie face down on the ground with your arms and legs extended. Lift your arms, legs, and chest off the ground and hold for a few seconds before lowering back down. Repeat for 10-15 reps.
These 9 bodyweight exercises are perfect for a full-body workout that can be done anywhere, without any equipment. Incorporate these exercises into your routine and you’ll see results in no time!
