Bodyweight Workout Plan for Beginners: What Exercises To Choose As A Fresher?

1. Modified Push-up

This exercise strengthens your chest, shoulders, and arms. A full push-up can be hard, so beginners can make it easier. The higher your hands (like a chair, table, or wall), the easier it is.

1. Start on a high plank. Place your hands on the floor, a little wider than your shoulders. Keep your fingers spread. Stretch your legs behind you and keep your feet apart. 
2. If needed, drop your knees to the floor and move forward slightly. This system helps your arms carry more weight.
3. Gently bend your elbows and move your chest closer to the floor. Then, try to go as low as possible while holding your body straight. Your elbows should not go straight out or straight back.
4. Pause at the bottom, then push through your hands to lift yourself back up. This is one push-up.

Try to do 2 or 3 sets of 10 push-ups.

2. Superhuman Exercise

This workout makes your back strong. It helps you bend, move, and turn your body easily.

1. Lay level on your stomach with your legs extended. Reach your arms ahead with your palms facing each other. Keep your head calm and focus on the floor.
2. Tighten your belly. Lift your legs, chest, and arms a few inches off the ground. Keep looking at the floor and hold for 2 seconds.
3. Gradually lower your legs and arms back down. Hold your lower back and hips still. Do not twist or lift them.
4. This is one rep. Try to do 2 or 3 sets of 12 reps.

3. Tricep Dip

Such movement strengthens your arms. You can do a tricep dip on the floor, but placing your hands on a bench or chair is easier.

1. Position with your back to a bench or chair. Sit down and place your hands on the edge. Your fingers should wrap around the side. Then, bend your knees and stay your feet flat on the floor.
2. Bend your elbows and lower your body. Stop moving when your arms reach a 90-degree angle.
3. Push yourself back up by pressing into your hands. Push the muscles in your arms as you rise. Stay your shoulders lower and apart from your ears.
4. This is one rep. Try to do 2 or 3 sets of 10 reps.

4. Plank

Plank movement is a great exercise for your belly muscles and helps prepare your body for harder exercises.

1. Start by placing your hands on the floor, a little wider than your shoulders. Then, stretch your legs behind you and keep your feet together. Tighten your belly and make sure your body stays straight from your shoulders to your toes.
2. Hold tight your belly, legs, and arms to stay in this position. Look at the floor to keep your neck comfortable. Remember, breathe in using your nose and out with your mouth.
3. Try holding the plank for 30 seconds and doing it 3 times with short breaks. If 30 seconds is too hard, hold it as long as possible and slowly work up to more time.

5. Lateral Lunge

This bodyweight workout makes your legs and hips strong. It also works your thighs, glutes, and inner leg muscles. 

1. Keep your position straight with your arms by your sides.
2. Move your right foot and step far to the right. Bend your right knee and push your hips back as you step. Then, maintain your left leg straight and your foot flat on the ground.
3. Use your right foot to push yourself back to standing.
4. This is one rep. Do all your reps on the right leg, then switch to the left. Try 2 or 3 sets of 10 reps on each leg.

6. Bodyweight Squat

The following routine makes your legs and lower body strong. Bodyweight squats also work your thighs, glutes, and core.

1. Stand with your feet hip-width apart. Keep your chest up and your belly tight. If it feels easier, put your hands on your hips. 
2. Slowly turn your knees and lower your hips, like sitting in a chair. Go down until your hips parallel to the ground, but don't force it. Your knees should stay in line with your toes without turning in or out.
3. Pause for a moment, then press through your feet to stand back up.
4. This is one squat. Try to perform 2 or 3 sets of 15 squats.

Why Bodyweight Exercises Are Great for You

In general, bodyweight exercises have so many benefits. Sitting too much can make your hips stiff and your shoulders round. And luckily, these workouts help fix that. However, these routines improve balance, flexibility, and coordination so you can move easily. You can also do these exercises anywhere without a gym or equipment.

Despite that, there are many bodyweight workout plans for beginners so that you won't get bored. These training methods work for everyone, no matter their body type or fitness level. Such functional bodyweight workouts make daily tasks like bending, lifting, and walking easier. So, doing them will help you feel stronger and move better every day.

Conclusion

We believe fitness should be fun and supportive, and every woman's fitness journey is unique. That's why Temple Fitness Franklin offers personalized coaching services designed specifically for you. If you need a bodyweight workout plan for beginners, a supportive community, or expert coaching, we help you succeed.

Fortunately, our programs are safe, effective, and designed for all levels. So, join the best fitness trainers in Franklin, TN, and take control of your health today!

Frequently Asked Questions

How Often Should Beginners Do Bodyweight Workouts?

Usually, beginners should start with 3 to 4 days a week. This schedule allows your body time to rest and get stronger.

How Long Should a Beginner Workout Last?

A 20 to 30-minute workout is enough for beginners. So, doing it routinely will help you notice progress.

Is Bodyweight Training Good for Weight Loss?

Yes! It burns calories, builds muscle, and speeds up your metabolism, which helps with fat loss.