Easy Bodyweight Exercise Routine

Nowadays everyone is so busy in their lives that it’s hard to find time to go to the gym or get any exercise done. Using your own bodyweight is extremely effective way of exercising and can be done anywhere and anytime! I often like to combine it with running as well. Below is a really easy and efficient routine that’s easy to remember and works evenly on different muscle groups. Main focus is on the big muscle groups of the body, the quads. Using the big muscles is proven to be most effective way of exercise and gives you the best and fastest results to melt the possible extra pounds on the waistline 😉 

 

1. SQUAT

  • 10 x, repeat 3 times
  • Traditional squat.
  • Knees go straight over the toes.
  • Look up and keep back straight. 
  • Squat as low as you can.

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2. SQUAT + KICK

  • 10 x (5 per leg), repeat 3 times
  • Squat normally and when coming up do a fast front kick. Keep changing legs (left, right..).  

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 3. TRADITIONAL PUSH UP

  • 10 x, repeat 3 times
  • Lean on a bench with a wide hold. Push your chest as close to your hands as you can. 
  • Make the push up heavier or easier by adjusting the weight of your body back and forth. 

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 4. DIP

  • 10 x, repeat 3 times
  • Lean on the bench with your hands. Elbows point straight back. 
  • Drop your body as low as you can and push it back up. 
  • Keep your legs in front straight or bent. 

 

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5. Wall sitting

  • Lean your back against a wall, knees 90 degrees angle.
  • Stay for 1 minute! 

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