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Home Workouts - Bodyweight Exercises

Updated: Apr 22, 2023

Before beginning any workout regime, don't forget to warm-up for a least 10 minutes. Warming-up prior to a workout session or cardio exercise is always an excellent idea. In fact, warming-up before every workout provide multiple benefits including increasing mental focus, metabolism, circulation, stabilizing core body temperature as well as preparing your muscles for vigorous exercise.


Warming up is critical, for example if you spend your day working from a desk sitting for long periods of time, requires spending some time stretching and warming up before starting a workout. Once you've mastered an intelligent and focused warm-up, you'll feel a major difference in your actual workout and recovery.


Start your home-based workouts utilizing bodyweight exercises with no equipment to build strength, increase mobility, balance and increase endurance. For years we've been told that a good diet was the best way to burn fat. But new scientific research suggests that consistent exercise is the best way to reduce fat.


Bodyweight exercises in the convenience of your own home is an excellent lost cost way to get a workout in. The most basic of all exercises begins with workouts on the ground, on all fours and getting your body moving. People have largely ignored working out on the ground and moving around like an animal, but ground-based movements can give you a great full-body workout.


Ground-Based Movements


Quadrupedal (hands & feet) movements present a tremendous challenge to the whole body as it actively engages the shoulders, hip and muscles that help stabilize the spine. Moving on the ground using both arms and legs stresses to functions of the whole-body and its ability to perform specific tasks that are essential for everyday life.


Because there is no equipment, you can work out in any open space whether at home, work, or the gym. These flexible movements can act as stretches, warm-ups, super-sets, or incorporated with strength exercises.


At home workouts are mostly a solo adventure but it can be fun challenging a spouse, partner, kids or friends to participate. You can design simple fun exercises performed with in split-rest one minute intervals format with 45 seconds working out and 15 seconds of rest.


Ground based exercises beginner routine


These 10 picks for beginner bodyweight exercises will provide a full body workout.

Pushups x 50 reps

Burpees x 25 reps

Jump Rope x 200 reps

Walking Lunges x 50 reps per side

Box Jumps x 25 reps

Box Jumps x 25 reps

Situps x 100 reps

Planks with shoulder taps x 50 reps per side

Squats x 25 reps

Planks 1-2 minutes

Circuit Training


If you've been training for a while, it's important to establish a training foundation to best maximize your fitness goals. This high-volume workout is designed to challenge your strength, endurance, and coordination while sculpting your Abs, Thighs, and Butt.


Circuit training incorporates a series of exercises done for higher reps with alternating sets that's designed to get your heart rate up and strengthen your muscles at the same time. You'll move quickly through exercises to work different muscle groups with little to no rest between sets.


Typically, you'll do around 8-10 different exercises with10-25 reps per exercise, lasting between 30 seconds and 3 minutes. To increase the intensity level, you can switch up the sequence, change the different movements, add dumbbells or resistance bands.


High intensity circuit training is specifically designed to burn-fat, improve stamina, and increase strength. Body Sculpting are those routines ultra-high intensity workout routines designed to hammer at your metabolic system and muscle groups that ultimately burns stored fat as you improve muscle endurance.


Benefits of Circuit Training

  1. Helps improves muscular endurance, the body's ability to sustain exercise for extended periods of time

  2. Increase strength and stimulates muscle growth

  3. Improves heart health

  4. Is a complete full body workout

  5. Offers weight loss

  6. Works for all levels of fitness

Circuit training is a form of training that involves various exercises with little rest in between sets. They generally include all major muscle groups and are a highly effective, full-body workout.



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Daily Workout Plan


Daily at-home or outdoor workouts are often done solo and requires a personal commitment that is not dependent on a workout partner, family member or friend to get it done. That's why having a daily personalized workout plan just adds a level of self-discipline to assist you in achieving your goals.


When designing your Work Plan remember these important points:

  1. Set your fitness goals (i.e., lose weight, build muscle, increase stamina etc.)

  2. Write the Workout Plan down on paper and stick to it

  3. Always warm-up pre workout and cool-down post workout

  4. Create a balanced workout routine

  5. Start slowly over time and gradually increase training

  6. Plan to include various routines working all parts of the body

  7. Include high-intensity interval training

  8. Post workout recovery

Exercises are performed in an interval format, with one minute spent on each exercise. Split the workout-rest intervals into 45 seconds working out and 15 seconds resting, or 30 seconds working out and 30 seconds resting.


When performing each rep do the best-form possible for each exercise. After rest move to the next exercise while maintaining the best-form while switching exercises until the whole workout interval is completed.


By adding variety in your workouts will assist you in finding balance in your plan leading to a complete workout including cardio, speed, conditioning, endurance, balance and coordination. Complete your daily workouts and you will start seeing changes in a couple of weeks.


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