Complete Bodyweight Routine: Back, Chest, Abs, & Legs

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This bodyweight workout is designed to strengthen and tone your back, chest, abdominal muscles, and legs through a series of exercises tailored for all fitness levels. Starting with the Bodyweight Lying On Stomach Lat Pulldown, we focus on the back, specifically targeting the latissimus dorsi. Perform 3 sets of 10 reps to engage the upper and middle back while lying on your stomach and mimicking a lat pulldown motion without weights.

Proceed to Push-ups for 3 sets of 10 reps, a classic and effective exercise for building chest, shoulder, and tricep strength. Ensure proper form by keeping your body in a straight line from head to toe and lowering yourself until your chest nearly touches the floor. Floor Crunches follow suit, comprising 3 sets of 10 reps to challenge the core. These crunches help tone the abdominal muscles and may improve posture and stability. Make sure to lift your shoulders off the floor and engage your abs with each crunch.

The workout concludes with Sit Squats for 3 sets of 10 reps, targeting the quadriceps, hamstrings, and glutes. This exercise will help with lower body strength and balance. The sit squat is performed by lowering yourself down as if seating on an invisible chair and then standing back up, keeping the weight on your heels and your back straight. The combination of these exercises offers a comprehensive workout that requires no equipment and can be done nearly anywhere. Remember to warm up before starting and to cool down and stretch post-workout for optimal results and recovery.

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  • #Exercise / Sets
    1Bodyweight Lying On Stomach Lat Pulldown3 sets • 10 reps
    Bodyweight Lying On Stomach Lat Pulldown
    2Push-up3 sets • 10 reps
    3Floor Crunches3 sets • 10 reps
    Floor Crunches
    4Sit Squat3 sets • 10 reps
    Sit Squat
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