10 bodyweight exercises to work your entire body anywhere anytime
Are you still troubled by excess body fat?
Are you still worried about getting a gym membership but only having a short-lived enthusiasm?
Are you still looking for a scientific and effective way to work out anytime, anywhere?
Nowadays, when we talk about fitness, the first thing that comes to mind is going to the gym and lifting weights, relying on various machines to complete fitness exercises. However, the earliest forms of fitness did not rely on equipment; many exercises were done with just body weight.
Therefore, I have prepared a set of'Bodyweight Portable Workout Plan', whether you are outdoors, at home, on vacation, or on a business trip.This simple full-body workout can intensely stimulate muscles, promote cardiovascular activity, and is both quick and effective.
- First Set -
Complete the first set of exercises in 3 cycles, then rest for 45 seconds to 1 minute
· Push-ups ×10~15
· Superman Lifts ×15
· Twisting Side Plank (each side) ×15
· Sumo Squats ×15
· Forward Lunges (each leg) ×12~15
- Second Set -
Next, complete the second set of exercises in 3 cycles to finish the entire workout
· Glute Bridges ×15~20
· Single-leg Deadlifts (each leg) ×10
· V-ups ×20
· Twisting Crunches (each side) ×20
· Penguin Crunches (each side) ×10
Push-ups
· Main muscles worked: Pectoralis major
Superman Lifts
· Main muscles worked: Erector spinae, Gluteus maximus
Twisting Side Plank
· Main muscles worked: Transverse abdominis, Erector spinae, Obliques
Sumo Squats
· Main muscles worked: Inner thigh muscles, Quadriceps, Gluteus maximus, Hamstrings
Forward Lunges
· Main muscles worked: Quadriceps, Gluteus maximus, Hamstrings
Glute Bridges
· Main muscles worked: Gluteus maximus, Hamstrings
Single-leg Deadlifts
· Main muscles worked: Gluteus maximus, Hamstrings
V-ups
· Main muscles worked: Rectus abdominis, Erector spinae
Twisting Crunches
· Main muscles worked: Rectus abdominis, External obliques, Internal obliques
Penguin Crunches
· Main muscles worked: Rectus abdominis, External obliques, Internal obliques
-END-
The above content is from the book '12-Week Fat Loss and Muscle Gain Fitness Plan by American Bodybuilding Champion (Full Color Illustrated Revised Edition)', published with permission from People's Posts and Telecommunications Publishing House