A bodyweight workout routine can be an effective way to build full-body strength. Here’s a sample routine that targets various muscle groups:
Warm-up
Sets x Reps/Time
Jumping Jacks
3 sets of 1 minute
Bodyweight Squats
2 sets of 15 reps
Arm Circles
2 sets of 30 seconds each way
Workout
Sets x Reps
Push-ups
3 sets of 10-15 reps
Pull-ups or Bodyweight Rows
3 sets of 8-12 reps
Bodyweight Squats
3 sets of 15-20 reps
Lunges
3 sets of 10 reps each leg
Plank
3 sets of 30-60 seconds
Mountain Climbers
3 sets of 20 reps
Dips
3 sets of 10-15 reps
Hollow Body Hold
3 sets of 20-30 seconds
Cooldown
Stretching
5-10 minutes
Remember to adjust the number of sets, reps, or exercise difficulty based on your current fitness level. If you’re unsure about exercise or have health concerns, consult a fitness professional or healthcare provider.
