FREE Beginner Bodyweight Workout #4

free bodyweight exercise program for beginners

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How many times did you get to the gym this week? None? I totally get it. Life gets busy, and sometimes exercise goes down to the bottom of the priority list. But there are some workouts that make it hard for you to find an excuse, since they can be done anywhere.

For the past few weeks, I’ve been giving you just that—exercises that can be done anywhere, any time, with no equipment.

Here’s the 4th workout in the series. If this is your first time here, don’t forget to check out Workout #1, Workout #2, and Workout #3, since they are meant to be progressive. Start at #1 and move on from there.

If you try any of these out, I’d love to hear how it went for you. Leave a comment or send me a message at mariana@dreamsintogoalswriting.com. Interested in learning a specific exercise? Get in touch. I might just write a post about it (or link to someone who has).

Without further ado, here’s workout #4!

Warm-up: Start with one of the warm-ups suggestsed in Workout #1. Then, do 3 sets of 8-15 repetitions of the exercises below.

Squats

 

Squats: Start standing with feet shoulder width apart. Pretend you are about to sit in a chair that’s just out of reach for your bottom. Ensure to keep back straight and neck neutral (look forward). You may put your hands in front of you to aid with balance. If this is too difficult, start with an actual chair and sit and stand, using the same technique. Once you feel more confident, remove the chair. Breathe in on the way down and out on the way up.

 

Full push ups

 

Push Ups: Start on your toes and hands, making sure your back is straight (no sagging hips and no butt in the air). Bring your upper body down toward the floor by bending your elbows 90 degrees. Keep your neck neutral (in line with your back). Push yourself up to the starting position. Breathe in on the way down and out on the way up. Think about “pushing yourself away from the floor” as you “push out your breath.”

 

Stationary Lunges

 

Stationary Lunges: Start standing with back straight, neck neutral, and feet hip width apart. Take a step forward with one foot, then lower your back knee until it almost touches the ground. Stand up from this position, then bend the back knee again. Complete all repetitions and then switch sides. Breathe in on the way down and out on the way up.

 

Butterfly Swim

 

Butterfly Swim: Start lying face down on the floor, with legs straight, and arms at shoulder level, with elbows bent 90 degrees. Lift your chest and arms off the floor,then bring them to  a straight position – you should do this by bring your arms up in an arch, as if doing the butterfly stroke (adapted since you can’t go past the floor with your arms). 

 

Moving Statue

 

Moving Statue: Start by standing up straight, with feet hip-width apart. Lift one foot off the floor by bending your knee. Lift the opposite arm just beyond shoulder level, with elbow bent about 90 degrees. Bring your elbow towards your bent knee, trying to keep the bent leg from moving. Do all repetitions on one side, then repeat on the other.

 

Sky Dive

 

Sky Dive: Lie down face first on the floor, with arms stretched above your head and toes touching the floor. Lift all limbs up as you breathe out, then return to the starting position as you breathe in.

 

Plank

 

Plank – You may do this movement from the knees or from the toes. If you’ve been following the workouts since Workout #1, and done #2 and #3, always doing the plank from the knees, it may be time to challenge yourself to do it from the toes. Hold this position for as long as you are able. Aim for 20 seconds the first time, and a full minute before you move on to the next progression. Ensure your whole body is one straight line (e.g., don’t let your bum sag or stick up above the rest of your body).

 

Side Plank

 

Side Plank – You can do this exercise from the knees or from the toes. Again, if you’ve been following the workouts since Workout #1, and done #2 and #3, always doing the side plank from the knees, it may be time to challenge yourself to do it from the toes. Hold your body in this position for as long as you are able, ensuring your body is one straight line.

Finish with a full body stretch. Pictures for stretches can be found in Workout #1.

 

free bodyweight exercise programs for beginners on www.marianamcdougall.com

 

Click here to find Workout #1, Workout #2, and Workout #3.

If you’ve tried any of the workouts, I’d love to hear some feedback. Leave a comment or send me a message at mariana@dreamsintogoalswriting.com. 

Enjoy your workout!

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