by Nadia Sinclair

Looking to engage with fitness anew or planning to retune your fitness regime after a sabbatical? Let’s get down to the basics with a simple, but effective bodyweight workout regime. This workout will help you master fundamental movements like squats, hinges, lunges, pushes and pulls to build a solid fitness base. Armed with this strong foundation, you can advance to more complex exercises and resistance-based methods.

Here is our beginner-friendly ensemble of bodyweight exercises curated to help you improve your technique, build full-body strength and enhance mobility and core control. For an optimal regimen, execute each move for 50 seconds, relax for 20, and then switch to the next. Try to repeat this circuit thrice for visible results.

1. Alternate High-Low Plank

Start with a low plank, holding for 25 seconds, and then move into a high plank for another 25. This proves excellent for working your shoulders and core while maintaining your neck alignment.

2. One-Leg Glute Bridge

From laying position, lift a heel off the ground and push through the other to lift your hips. Switch and perform for each leg for 25 seconds. This move works the quads, hamstrings and glutes.

3. Speed Squats

Stand tall, move into a squat, and then rise back, ensuring to maintain the back’s alignment. When doing this fast-paced squat, it is essential to keep an eye on your posture to prevent shoulder hunching.

4. Reverse Lunge

Stand tall, lunge a leg backwards, return to standing, and repeat with the other leg. This exercise aids in enhancing lower body strength and flexibility.

5. Hand-Release Push-Up

Start in a high plank, lower your body to the floor, lift your hands off the ground, replace them under your shoulders, and push back to high plank. This is an excellent exercise for your chest, shoulders and triceps.

6. Y-T-W Stretch

While lying flat on your stomach, stretch your arms above your head to form a ‘Y’, then move them to a ‘T’ position, and finally pull them towards your core for a ‘W’ shape. This exercise helps work your back and shoulders and promotes mindful breathing.

7. Rocket Launchers

Starting from a squat position, touch the floor with one hand and drive up through your heels and reach for the ceiling, then repeat on the other side. This exercise targets your lower body and core.

8. Skaters

Starting from a standing position, step to one side and lunge, swing your arms across your body, and land on the opposite foot. Repeat side-to-side at speed. This move works your lateral movement, getting you ready for more dynamic workouts.

So, are you ready to give these simple bodyweight workouts a go?

workouts, fitness, bodyweight workout, strength base, functional movement, whole-body strength, mobility, core control, plank, glute bridge, squats, lunge, push-up, back and shoulders, lower body and core