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Bodyweight exercises are a staple in any beginner’s workout arsenal. They require no equipment, can be performed anywhere, and are highly effective at building foundational strength. This type of training focuses on compound movements—exercises that engage multiple muscle groups simultaneously—making it ideal for improving overall strength and coordination.

Why It’s Great for Beginners:

No Equipment Needed: You can do these exercises at home or even outdoors.
Functional Strength: Bodyweight exercises improve strength that translates into everyday activities.
Progressive Difficulty: As you get stronger, you can modify these exercises to increase difficulty.
Example Routine:

Squats: 3 sets of 12 reps
Strengthens the lower body and core, promoting balance and stability.
Push-Ups: 3 sets of 10 reps
Works the chest, shoulders, and triceps while also engaging the core.
Lunges: 3 sets of 10 reps per leg
Targets the quads, hamstrings, and glutes, while also challenging balance.
Glute Bridges: 3 sets of 15 reps
Focuses on the glutes and hamstrings, also engaging the lower back.
Superman: 3 sets of 12 reps
Strengthens the lower back, glutes, and shoulders, promoting spinal health.
How to Perform:
This routine is best performed 2-3 times a week, with a day of rest in between to allow your muscles to recover. Focus on maintaining proper form throughout each exercise, and as you build strength, consider adding more reps or sets, or even combining the exercises into a circuit for added intensity.