Top 5 Bodyweight Exercises for Beginners to Incorporate

In the wide world of workouts there can be so much information about movements that you can do that it’s hard to sift through the details and find out what is the most important thing to be doing. You don’t want to waste time in the gym, and you don’t want to be in the gym for a long time. But what do you even look for to get started?

What are we looking for?

When selecting a movement we want to be able to select a movement at a skill level we can accomplish. Or if we have a movement we want to work toward, we want to be able to deconstruct it and start at a regressed point to grow to the movement. We want to be sure we execute proper and safe form. Finally we want it to be a movement that will cover a lot of muscle groups and in a way that is useful for everyday life.

I have selected 5 movements that I find beneficial for a simple routine that covers the most “bang for your buck” movements without needing equipment.

The Movements

Leg: Step Back Lunge

  • Stand tall with feet shoulder-width apart.
  • Take a step back with one leg and lower your hips until both knees form 90-degree angles.
  • Use core to keep back upright
  • Push through the front heel to return to the starting position.
  • Alternate legs and repeat.

Hinge: Broad Jump

  • Start in a squat position with feet shoulder-width apart.
  • Have arms down by your side as if you were using ski poles
  • Explosively jump forward, extending hips and knees.
  • Raise the hands overhead to increase reach.
  • Land softly on the balls of your feet with knees bent to absorb impact.
  • Move your hips back so you don’t rock too far forward. Shoot your arms out in front of you to help counter balance.

Push: Push Up

  • Begin in a plank position with hands slightly wider than shoulder-width apart. Elbow pits facing forward.
  • Lower your body by bending elbows until chest nearly touches the floor. Don’t let your shoulders come up to your ears.
  • Push back up to the starting position while maintaining a straight body.

Pull: Pull Up

  • Grab an overhead bar with an supinated grip, hands shoulder-width apart.
  • Tighten your body by squeezing ankles, knees, butt, abdominals and armpits to the centerline of your body
  • Pull your elbows down, lifting your body up until your hand reaches your collarbone.
  • Lower yourself back down in a controlled manner.

ALTERNATE Table Row

  • Lay underneath a sturdy table
  • Take an overhand grip of the edge of the table and keep your body straight.
  • Tighten your body by squeezing ankles, knees, butt, abdominals and armpits to the centerline of your body
  • Pull your elbows down, lifting your body up until your chest hits the bottom of the table.

Ab: Hollow Body

  • Lie on your back with arms extended overhead and legs straight out.
  • Lift your shoulder blades and legs off the ground, pressing your lowback into the ground creating a “hollow” shape.
  • Engage core muscles to maintain the position.

Incorporating these 5 bodyweight exercises into a beginner’s fitness routine provides an excellent starting point for building strength and enhancing overall fitness. By focusing on proper form and consistency these movements are highly variable and can be built up or broken down to reach the appropriate difficulty. If you want help you can come visit me in Forsyth County GA or online. What are your top 5 moves?

Leave a Comment

Your email address will not be published. Required fields are marked *