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Best Bodyweight Home Workout

Daniël August 22, 20222 mins read
Best bodyweight home workout

Some people think home workouts are boring. You are wrong!

When you choose the right exercises, it can be challenging. 

If you don’t feel like going to the gym or you don’t have a lot of time, try these exercises at home!

The different exercises are categorized int skill levels: beginner, intermediate and advanced.o

These exercises give you a full-body workout. 

Perform 2 sets with 10 to 15 repetitions per set for all exercises. 

Take a 1-minute rest between each set.

This workout has a duration of 20 minutes. You will feel energized after it!

Beginner routine

  • Bridge

Activate your posterior chain and core with the bridge.

  • Chair squat

Strengthen your core and legs with the squat. Use a chair for mastering the correct form.

  • Knee pushup

A pushup that helps you build strength before you do a normal pushup.

  • Stationary lunge

Strengthens the hamstrings, quads, and glutes.

  • Plank to Downward Dog

Hits the shoulders.

  • Straight-leg donkey kick

Hits the glutes.

  • Bird Dog

This movement requires stability and balance.

  • Forearm plank

This movement requires balance and strength.

  • Side-lying hip abduction

Strengthen your hips with this exercise. Especially useful when you sit a lot.

  • Bicycle crunch

Hits the abs.

Intermediate routine

  • Single-leg bridge

A harder version because you only use one leg.

  • Squat

A normal squat without the chair.

  • Pushup

A normal pushup without your knees on the ground.

  • Walking lunge

When you walk, it is harder because you need more stability and balance.

  • Pike pushups

Targets the shoulders even more.

  • Get-up squat

This exercise strengthens your legs and glutes.

  • Superman

Hits your (lower) back.

  • Plank with alternating leg lift

This one is tough for your core.

  • Kneeling side plank with hip abduction

A good exercise as well to hit the core even more.

  • Dead bug

Focused on strengthening the core.

Advanced routine

  • Bridge with leg extended

The hardest version when performing a bridge movement.

  • Overhead squat

Challenging for your upper body as well.

  • One-legged push-up

Harder because one leg is off the ground.

  • Jumping lunges

Requires a lot of strength and power.

  • Elevated pike pushups

Elevating your feet will make it hard.

  • Get-up squat with jump

Requires a lot of strength and power.

  • Advanced Bird Dog

Keeping your spine straight is the key to this movement.

  • One-leg or one-arm plank

One leg is harder than one arm. Choose what is best for you.

  • Side plank with hip abduction

This is a full-body challenge.

  • Hollow hold to jackknife

Your abs will be hit during this movement.


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