At home bodyweight workouts can be some of the most invigorating workouts. As long as you have a bit of space to move around in and a mat for comfort, you can get a challenging workout at home without any equipment. Be sure to focus on that mind to muscle connection and maintain proper form and technique and make sure you give yourself a 30 to 60-second rest between sets.
Choose six to 10 of the exercises to perform below, grab your mat, water and your best workout playlist and you’re ready to go!
Lower Body Exercises
Squats are a great compound exercise, which means they work multiple muscle groups at the same time. They work the quadriceps, glutes, hamstrings and calf muscles. Start off by standing with your feet shoulder width apart with your weight on the balls of your feet and your knees soft. With your arms stretched out in front of you parallel to the floor, bend your knees and drive the hips back as you lower to the ground, stopping when your thighs are parallel to the floor and your knees are roughly at a 90 degree angle. Your knees should be in line with your toes and should not stick out over them.
Hold for three counts before straightening your legs, driving your weight through your heels. Remember to keep your core strong, shoulders back and your upper body straight but allow it to naturally tilt. Perform 10-15 reps for a total of 3 sets. Note: Because compound exercises work multiple muscles at a time, they should be performed at the beginning of the workout.