Bodyweight Workout for Beginners

The 6 exercises

1. 01
   • Middle chest
   • Upper chest
   • Lower chest

   Push-Up

   Body weight

   • One straight line from head to heels
   • Elbows at an angle, not straight out
   • Chest to the floor, arms straight at the top

   Technique guide →
2. 02
   • Glutes
   • Quads
   • Hamstrings

   Lunges

   Body weight

   • Make the step long enough
   • Go down, not forward
   • Front foot flat, push through the heel

   Technique guide →
3. 03
   • Quads
   • Glutes
   • Hamstrings

   Wall Sit

   Body weight

   • Knees over your ankles
   • Whole back against the wall
   • Weight in your heels

   Technique guide →
4. 04
   • Glutes
   • Hamstrings

   Leg Kickbacks

   Body weight

   • Push your heel towards the ceiling
   • Back stays flat
   • Squeeze your glute at the top

   Technique guide →
5. 05
   • Upper abs
   • Lower abs

   Sit-Ups

   Body weight

   • Roll up, don't jerk up
   • Feet stay on the floor
   • Lower as slowly as you rise

   Technique guide →
6. 06
   • Upper abs
   • Obliques
   • Lower abs

   Plank

   Body weight

   • One straight line from head to heels
   • Squeeze your glutes, tighten your belly
   • Stop when the line breaks

   Technique guide →