Free Bodyweight Workout
Bodyweight workouts are a great way to stay fit and healthy without the need for gym equipment or weights. They use only your body weight as resistance, making them accessible anywhere, anytime.
Here's a sample bodyweight workout to get you started:
Warm up: 5-10 minutes of cardio such as jumping jacks or high knees
Squats: Stand with your feet shoulder-width apart, then lower your body as if you're sitting back into a chair, keeping your weight in your heels. Push back up to starting position. Repeat for 15-20 reps.
Push-Ups: Get into a plank position, keeping your body straight. Lower your body until your chest touches the ground, then push back up to starting position. Repeat for 15-20 reps.
Lunges: Step forward with one leg and lower your body until your front knee is at a 90-degree angle and your back knee is just above the ground. Push back up to starting position and repeat on the other side. Repeat for 15-20 reps on each side.
Plank: Get into a push-up position, but hold the position with your body straight, keeping your weight on your forearms. Hold for 30-60 seconds.
Cool down: 5-10 minutes of stretching for the muscles worked, such as calf, hamstrings and quadriceps.
It's important to listen to your body and only push yourself to your limits. Gradually increase the number of reps and difficulty as you get stronger. Bodyweight workouts can be intense, but they provide a full-body workout and are an excellent way to get fit and healthy without gym equipment.
