In this video we go through a full body bodyweight workout circuit routine for beginners that targets all the major areas of the body, arms, legs, chest, back shoulders and core.
Lunges – legs and glutes
Push ups – chest, shoulders, and triceps
V sit – core
Squats – legs and glutes
Leg Raises – core and legs
Shoulder Press – shoulders
Body Rows – back and biceps
Step Ups – legs
Triceps Push Ups – triceps
The first exercise is going to be lunges, where from a standing position, you step forward with your left leg and lunge down to a position that is comfortable for your range of motion, then step back to the starting position alternating legs for this exercise, and this will work your legs, glutes, requires core engagement and can also help improve your balance.
The next exercise is push ups, where you simply push yourself up and then lower yourself down to a position that is comfortable for your range of motion, if you are not strong enough to perform this movement yet, you can perform the exercise with your knees on the ground. This exercise will work your chest, shoulders and triceps.
The next exercise is a v sit, where you sit on the ground, hold your hands out in front of you then raise your legs up. Hold this position for 8 to 12 breaths and this exercise will engage your core muscles to stabilize you.
The next exercise is squats, where from a standing position; you bend at the waist and knees keeping your feet flat on the ground, lowering your butt to a position that is comfortable for your range of motion, and then return to the starting position. This exercise will target your legs, and glutes.
The next exercise is leg raises where you start by lying on the ground with your legs straight. From this position raise your legs up to a position that is comfortable for your range of motion, and then lower them back to the starting position. This exercise targets your core muscles.
Next up is a pike shoulder press, where you place your feet on a chair, platform or bench and get in a push up position with a bent waist and your arms extended. From this position, lower your head and torso toward the ground and then push yourself back up to the starting position. This exercise targets your shoulders.
The next exercise is a body row, where you have your feet on the ground, have an underhand grip and hang from a low bar. From this position, pull yourself up to the bar and then back down to the starting position. This exercise will work your back and biceps.
Next is a step up, where you step up with your right leg to an elevated platform, and then back down to the starting position. Once you have done a set with your right leg, perform the movement with your left leg. This exercise will work your legs and requires a lot of calf engagement.
The last exercise is triceps push ups where you place your hands on the back of a bench or platform and step back to a position where your hands are above your head. From this position bend your elbows lowering your body toward the ground, and then return to the starting position. This exercise targets the triceps in the back of your upper arms.
I would recommend doing 8 to 12 repetitions per exercise and do 3 sets for each exercise.