full body workout

Ditch the Gym: 7 Bodyweight Exercises for a Strong and Toned Body

A killer workout doesn't need a bunch of fancy equipment. So, forget about stressing over the lack of weights or cardio machines, and instead, dive into this seven-exercise bodyweight routine.

This equipment-free workout combines movements that activate both the upper and lower body while placing a strong emphasis on core stability. It's designed to target muscles in the legs, core, and upper body, improving cardiovascular endurance, strength, and overall fitness.

  1. Squat to Kneeling: Start with your feet shoulder-width apart, engage your core, and lower into a squat position. Transition to kneeling and then back to squatting. Repeat for 40 seconds.
  2. Push Up to Forward Arm Raise: Begin in a high plank position, perform a push-up, and then raise one arm forward. Alternate arms with each repetition, keeping your core engaged. Aim for 40 seconds.
  3. Hovering Table Single Leg Extensions: Get into a tabletop position with hovering knees. Extend one leg straight behind you, hold briefly, and return to the starting position. Alternate legs for 8 reps per side.
  4. Back Lunge to Kickstand Squat: Take a step back into a lunge, lift the back foot into a kickstand position, then transition into a squat. Alternate legs for 8 reps per side.
  5. Plank Rows: In a high plank position, lift one hand off the ground and row it towards the ceiling. Alternate sides, maintaining a stable plank. Aim for 40 seconds.
  6. Forearm Plank Wide Knee Taps: In a forearm plank, tap your right knee to your right elbow, then switch sides. Keep a stable plank position and continue for 40 seconds.
  7. Side Lunges: Step to the side, lowering your body into a lunge while keeping the opposite leg straight. Push off to return to the starting position. Repeat on both sides for 8 reps.

    The workout comes from an Instagram video shared by fitness trainer, Shaina Fata.





    Bodyweight workouts offer numerous advantages, making them a versatile and accessible choice for individuals of all fitness levels. The convenience of performing these exercises anywhere, without the need for equipment, promotes consistency and easy integration into your daily routine. Moreover, bodyweight workouts enhance functional strength and stability by engaging multiple muscle groups simultaneously.

    The debate about whether bodyweight workouts can build muscle is common. While traditional weightlifting is a primary choice for muscle growth, bodyweight exercises, such as Plank Rows, engage various muscle groups, providing a challenging stimulus for muscle development, especially for beginners.

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