15 Bodyweight Strength Exercises

This is a complete home workout using just bodyweight to build overall strength. With no equipment required, it’s a great exercise routine wherever you are – at home, in the park, or even on a beach.

Suitable for all fitness levels. If your knees however, do not welcome squats and lunges, try steps ups on a low bench or step instead, as an alternative way to activate the leg muscles. For your own personal bespoke program, send a message here.

Equipment required

• Bodyweight only
• Exercise mat

Notes

• Warm up with this pre-workout routine or 3-5 minutes walking or slow jogging.
• Complete 45-60 seconds of each exercise
• One or two sets (with 1-2 minutes rest in between sets)
• Engage core by drawing in belly button
• Maintain good posture and breathing.

Cool down and stretch

• Always finish your exercise routine with some stretches
• Try my favourite stretch!

Shadow boxing

• stand with firm stance, engage core, and punch in and out.
• add dumbbells for an extra challenge.

4-point toe touches

• stand with equal weight through both heels, engage core and step forward with left foot;
• touch the floor with your toe in 4 places: forwards, left side, back and behind heel (crossing other leg to the right).
• repeat with right leg in opposite direction. Maintain good balance and tall posture.

Face Energiser!

• sit or stand with good posture
• look up – open mouth, wide staring eyes, tongue out, breathe in.
• look down – exhale fully blowing air out through pursed lips, close eyes, scrunch up face.
• feel all your face muscles stretch and relax. Hope you enjoy this one 🙂

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Sumo squat to push-up

• stand with a wide stance – toes pointing slightly out (engage core).
• sit back and down through heels (no weight through toes).
• move down to the floor and do one push-up (knees or toes) – place hands just wider than shoulders on floor; elbows turned out.
• for BOTH, inhale down, exhale back up.

Reverse lunge

• step back dropping knee down towards floor
• weight on front foot through heel (avoid twisting back knee). Engage core.

‘Get Up Get Down’

• go from lying on mat to standing in one smooth move
• start in standing position with arms above head
• move to a fully prone position on floor – arms overhead and legs outstretched.

Frog push-up

• perform a standard push-up (on toes or knees)
• walk back on your hands and sit on your toes, knees turned out, palms flat on floor.

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Single arm row/ twist/ push above head

• lean forward; lower one arm down, draw elbow up and back down
• then (in one smooth movement) twist body and push same arm above head.
• add a dumbbell or kettlebell for increased challenge.

Lunge pulse

• see Reverse Lunge above
• pulse one knee up and down focusing on weight through front foot heel.

Jump squat

• perform a standard Squat (sit back and down through heels – no weight through toes)
• then jump out into wide stance and jump back again.

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Sit-up

• lie on back with legs out straight, sit-up fully with wide elbows, hands behind head at end.
• breathe out up, inhale back down. Engage tongue to roof of mouth to keep neck muscles from over working.
• modified version – half sit-up position with hands to knees only.

4-point plank touch

• start in full plank position – on outstretched hands and toes.
• lift one hand and touch ground in 4 places – ahead, to side, back, and cross (under body); repeat with other hand.
• focus on keeping good plank posture, engage core, squeeze glutes.

V-sit twist (and touch)

• sit on floor with both legs lifted, knees bent.
• twist and touch ground with both hands together, alternate sides.
• option to keep one or both feet on ground to protect lower back.

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Superman holds

• start in all 4s positions – on hands and knees.
• lift one arm and opposite leg maintaining good head alignment – nose turned down towards floor
• hold position 3-5 seconds and repeat opposite side. Engage core.
• breathe in as lift arm/ leg, breathe out back down.

Leg drops (1 or both legs)

• lie on back or on raised elbows
• lift both legs and extend straight out, maintaining good core control, not overarching lower back.
• option to keep one on ground and extend alternate legs.

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