Sample beginner total body bodyweight workouts :

Sample Beginner Total Body Bodyweight Workouts: Start Your Fitness Journey :

If you're a beginner looking to kickstart your fitness journey with bodyweight workouts, you're in the right place. Bodyweight exercises are a fantastic way to build strength, improve endurance, and boost overall fitness without the need for any equipment. Here are two sample beginner total body bodyweight workouts to get you started.

Workout 1: The Fundamental Routine

Perform each exercise for 3 sets of 10-12 repetitions, resting for 30-60 seconds between sets.

1 - Bodyweight Squats: Stand with your feet shoulder-width apart. Lower your body by bending your knees and pushing your hips back, like you're sitting in an imaginary chair. Keep your back straight, and go as low as your flexibility allows.

2 - Push-Ups: Start in a plank position with your hands under your shoulders. Lower your chest toward the ground, keeping your body in a straight line. Push back up to the starting position.

3 - Planks: Lie face down on the ground, then raise your body up onto your elbows and toes, keeping your body in a straight line. Hold this position for as long as you can, aiming for 20-30 seconds or more.

Workout 2: The Dynamic Challenge

Perform each exercise for 3 sets of 10-12 repetitions, resting for 30-60 seconds between sets.

1 - Lunges: Step forward with one leg and lower your body until both knees are bent at a 90-degree angle. Alternate legs with each repetition.

2 - Mountain Climbers: Begin in a plank position. Bring one knee toward your chest, then quickly switch legs, mimicking a running motion in the plank position.

3 - Supermans: Lie face down with your arms extended overhead. Lift your arms, chest, and legs off the ground, squeezing your back muscles. Hold for a few seconds and lower down.

These two sample workouts cover a range of fundamental bodyweight exercises that engage multiple muscle groups. They're perfect for beginners looking to build strength and develop a solid fitness foundation. Remember to maintain proper form and listen to your body. As you progress, you can gradually increase the intensity and complexity of your workouts. Consistency is key on your fitness journey, so stick with it, and you'll see positive changes in your strength and overall health.