Bodyweight Workout Plan For Beginners

bodyweight-exercises

I just designed a bodyweight workout plan for beginners, my clients requested it. A lot of clients are home right now and they don't have weights. 

This is a great exercise plan you can do without equipment. You will need a chair, stair or a thick book. I will give you three plans you can choose from. Check out the videos about each exercise so you can make sure are doing each one correctly.

The Bodyweight Exercises


Bodyweight Workout Plans

Plan One for Absolute Beginners
Warm-up for four minutes

Wall pushup 15 reps or counter pushups 12 reps
Opposite elbow to knee 15 reps (count right and left is one rep)
Ab crunches 15 reps
Side step-ups 12 reps per leg
Plank on the chair 15 - 20 seconds
Wall-sit 20 - 30 seconds
Superman with arm sweep or back extensions 12 reps
Lunges with a chair 10 reps per leg
Repeat 2 times and then stretch


Plan Two for Beginners
Warm-up for four minutes

Wall pushup 20 reps or counter pushups 15 reps
Opposite elbow to knee 20 reps (count right and left is one rep)
Ab crunches 20 reps
Side step-ups 15 reps per leg
Plank on the chair 20 - 30 seconds
Wall-sit 30 - 40  seconds
Superman with arm sweep or back extensions 15 reps
Lunges with a chair 12 reps per leg
Repeat 2 or 3 times and then stretch



Plan Two for Advanced Beginners
Warm-up for four minutes

Wall pushup 25 reps or counter pushups 20 reps
Opposite elbow to knee 25 reps (count right and left is one rep)
Ab crunches 25 reps
Side step-ups 15 reps per leg
Plank on the chair 30 - 45 seconds
Wall-sit 45 - 60  seconds
Superman with arm sweep or back extensions 20 reps
Lunges with a chair 15 reps per leg
Repeat 3 or 4 times and then stretch


If you try it, let me know what you think of the exercise plan. My clients loved it so I think you will too.

Another bodyweight workout to try: Simple Bodyweight Workout Plan

Comments

  1. Thank you for the workout program. It's great to have the YouTube videos.

    ReplyDelete

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