10-Exercise Full-Body Bodyweight Workout for Strength and Endurance
Home | Single Workout | Beginner: 10 exercises
Looking to build full-body strength and endurance without the need for heavy equipment? This 10-exercise bodyweight workout is designed to target every muscle group while improving flexibility and overall fitness. Each exercise requires minimal equipment, such as a towel or a chair, and some only use your body weight. Whether you're at home, in the park, or on the go, this workout is perfect for anyone looking to stay active and energized. Complete 3 sets of 10 reps for each exercise, ensuring proper form and control for maximum benefits. Let’s break down each exercise to guide you through the routine:
The workout begins with the "Air Bike," which engages your core in a controlled bicycle motion. This is a great warm-up move to activate your abdominals and improve coordination. Aim for intentional, deliberate movements rather than rushing through the reps.
Next, move on to "Alternate Heel Touches." This exercise targets your obliques and further strengthens your core. Make sure to keep your torso lifted, using your abs to control the motion instead of straining your neck.
The "Wide Grip Push-up" is a variation of the classic push-up, emphasizing your chest, shoulders, and triceps. Maintain a strong core to prevent sagging hips and focus on lowering your chest as close to the floor as possible.
Moving on, the "Lying Prone W to T" and "Lying Prone W to Y" exercises target your upper back and shoulder muscles. These moves help to improve posture and stability. Lie face down while lifting your arms slowly, transitioning between positions to create resistance in your upper body.
For a unique twist, the "Lying Double Legs Biceps Curl with Towel" effectively engages your hamstrings and biceps. Using a towel for extra tension, draw your legs toward your glutes while maintaining control throughout.
The "Dip on Floor with Chair" is an excellent triceps builder. Place your hands on the edge of a stable chair and lower your body in a controlled motion for an effective upper-arm workout.
"Bodyweight Full Squat with Overhead Press" works your legs, glutes, and shoulders. This compound move combines a squat with an arm-raising motion to build overall body strength. Keep your chest upright and focus on driving through your heels.
"Standing Single Leg Curl" isolates the hamstrings while improving balance. Stand tall and lift one heel toward your glutes, engaging the muscles with each movement. Feel free to hold onto a surface for minimal support if needed.
Perform "Standing Calf Raises" to target your calves. Rise onto the balls of your feet with precision, squeezing at the top for an added burn. This is a low-impact exercise that enhances leg strength and stability.
Wrap up this full-body workout by revisiting your form to ensure optimal engagement and avoid injury. Consistency is key, so give your best effort and notice how your strength improves over time. Modify exercises as necessary and always listen to your body to avoid overexertion.
