1. Bodyweight Squats

Instructions:

1. Stand with your feet shoulder-width apart.

2. Lower your body by bending your knees and hips, keeping your back straight.

3. Go down until your thighs are parallel to the floor.

4. Push through your heels to return to the starting position.

Muscles Targeted:

• Quadriceps

• Hamstrings

• Glutes

Reps and Sets:

• 3 sets of 10-15 reps

2. Push-Ups

Instructions:

1. Start in a plank position with your hands slightly wider than shoulder-width apart.

2. Lower your body until your chest nearly touches the floor.

3. Push yourself back up to the starting position.

Variations for Beginners:

• Knee Push-Ups: Keep your knees on the ground for less resistance.

Muscles Targeted:

• Chest

• Shoulders

• Triceps

Reps and Sets:

• 3 sets of 8-12 reps

3. Plank

Instructions:

1. Start in a forearm plank position, with elbows directly under shoulders.

2. Keep your body in a straight line from head to heels.

3. Hold the position, engaging your core.

Core Strengthening Benefits:

• Improves stability and balance

• Strengthens the entire core

Duration:

• Hold for 20-30 seconds, increasing as you get stronger.

4. Lunges

Instructions:

1. Stand with your feet together.

2. Step forward with one leg, lowering your hips until both knees are bent at about 90 degrees.

3. Push back to the starting position.

Common Mistakes to Avoid:

• Letting the front knee go past the toes

• Leaning forward too much

Muscles Worked:

• Quadriceps

• Glutes

• Hamstrings

Reps and Sets:

• 3 sets of 10 reps per leg

5. Bent-Over Rows (using dumbbells or resistance bands)

Instructions:

1. Stand with feet hip-width apart, holding dumbbells or resistance bands.

2. Bend at the hips, keeping your back straight.

3. Pull the weights towards your waist, squeezing your shoulder blades together.

Importance of Back Strength:

• Improves posture

• Reduces risk of back injuries

Sets and Reps:

• 3 sets of 12-15 reps

6. Glute Bridges

Instructions:

1. Lie on your back with knees bent and feet flat on the floor.

2. Lift your hips towards the ceiling, squeezing your glutes at the top.

3. Lower back down without touching the floor.

Benefits for Lower Back and Glutes:

• Strengthens the glutes

• Supports lower back health

Reps and Sets:

• 3 sets of 15 reps

7. Shoulder Press (using dumbbells)

Instructions:

1. Stand or sit with a dumbbell in each hand at shoulder height.

2. Press the weights upward until your arms are fully extended.

3. Lower the weights back to shoulder height.

Safety Tips:

• Avoid arching your back

• Keep your core engaged

Muscles Targeted:

• Shoulders

• Triceps

Reps and Sets:

• 3 sets of 10-12 reps

8. Dead Bugs

Instructions:

1. Lie on your back with arms extended towards the ceiling and knees bent at 90 degrees.

2. Lower your right arm and left leg towards the floor simultaneously.

3. Return to the starting position and repeat with the opposite limbs.

Benefits for Core Stability:

• Engages the deep core muscles

• Improves coordination

Reps and Sets:

• 3 sets of 10 reps per side

9. Bicep Curls (using dumbbells)

Instructions:

1. Stand with a dumbbell in each hand, arms fully extended.

2. Curl the weights towards your shoulders, keeping your elbows close to your body.

3. Lower the weights back to the starting position.

Variations to Try:

• Hammer Curls: Keep your palms facing each other.

Sets and Reps:

• 3 sets of 12-15 reps

10. Tricep Dips (using a chair or bench)

Instructions:

1. Sit on a chair or bench, placing your hands beside your hips.

2. Slide your butt off the edge, supporting yourself with your arms.

3. Lower your body by bending your elbows, then push back up.

Common Mistakes to Avoid:

• Letting your shoulders hunch

• Going too low, which can strain the shoulders

Muscles Worked:

• Triceps

• Shoulders

Reps and Sets:

• 3 sets of 10-12 reps

Conclusion

Creating a balanced workout routine is key to seeing progress and staying motivated. These full-body workouts are designed to build strength, improve endurance, and enhance overall fitness. Remember, consistency is crucial, and tracking your progress will help you stay on track. Start with these exercises, increase the intensity as you get stronger, and enjoy the journey to a healthier, fitter you!