### Bodyweight Basics Circuit
Goal: To provide a foundation-building workout focusing on fundamental bodyweight exercises, ideal for all fitness levels to strengthen major muscle groups.
Daily Benefits: This circuit enhances muscular endurance, promotes fat burning, and builds a strong base for more advanced exercises. It’s perfect for improving daily functional movements, reducing the risk of injury, and can be done anywhere without the need for equipment.
Warm-Up
- Marching on the Spot
Instructions: Lift your knees high and swing your arms in rhythm with your steps to increase heart rate and blood flow.
Equipment used: None
Duration: 3 minutes
Muscles worked: Legs, arms
Main Circuit
- Squats
Instructions: Stand with feet hip-width apart, bend the knees to lower down as if sitting in a chair, then push through the heels to return to standing.
Equipment used: None
Duration: 3 sets of 12 reps
Muscles worked: Quads, glutes, hamstrings
Click here to get an instructional video for this exercise - Push-Ups
Instructions: Place hands slightly wider than shoulder-width, lower body to the floor, and press back up to extend arms fully.
Equipment used: None
Duration: 3 sets of 10 reps
Muscles worked: Chest, shoulders, triceps
Click here to get an instructional video for this exercise - Planks
Instructions: Keep your body in a straight line from head to toes, resting on your forearms and toes. Hold the position, engaging your core.
Equipment used: None
Duration: 3 sets of 30 to 60 seconds
Muscles worked: Core
Click here to get an instructional video for this exercise - Glute Bridges
Instructions: Lie on your back with knees bent, feet flat, lift your hips towards the ceiling then lower back down.
Equipment used: None
Duration: 3 sets of 15 reps
Muscles worked: Glutes, hamstrings
Click here to get an instructional video for this exercise
Cool-Down
- Full Body Stretching
Instructions: Focus on stretching all the major muscle groups you’ve worked, including a combination of dynamic and static stretches to aid in recovery.
Duration: 5-7 minutes
The Bodyweight Basics Circuit is a versatile, no-equipment necessary workout that can significantly impact your physical fitness, making it a valuable addition to any training regimen.
