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Bodyweight Workout for Beginners

Bodyweight Workout for Beginners

We've all been a beginner at some point in our lives, and with fitness, sometimes we are beginners multiple times. We try different workouts or classes and sometimes take enough time off to start all over again. We get it, so we thought we'd help you enter the world of healthy workouts with a simple, bodyweight workout that you can do at home, at the office, or in the gym!

This workout works your entire body and will strengthen and tone your body if combined with walking and strength training. 

Feel like it's too easy? Grab some dumbbells and add weight; you can customize it to where you want to be!

Now, grab your STAMINA and try this workout!

Total Body Bodyweight Only Workout

  1. Inchworms x 10 reps: Start standing with your feet hip-width apart. Raise your arms overhead, then slowly, one vertebra at a time, roll down until your hands touch the ground in front of your feet. Walk your hands out until you hit a plank and hold the plank for three seconds. Walk your hands back towards your feet and roll back up until your hands reach their overhead position. Repeat!
  2. Squats x 20 reps: Place your feet hip-width apart with your feet *just slightly* turned out. Pull your abdominals in, belly button to spine, shoulders down away from your ears, and gaze slightly above you. Sit backward like you're trying to sit in a chair that's just a little too far away with all your weight in your heels. (You should be able to look down and see your toes the whole time) Go as low as you can without your chest caving in. Press up through your heels to stand up.
  3. Reach & Twist x 20 on each side: Clasp your hands and reach to the upper right corner. Bring your left leg out on a diagonal line. Lift your left leg toward your midline while you pull your arms in for your elbows to touch your knee in the center. Bring arms and leg back to starting positions. Repeat x20, then switch sides.
  4. Walking Lunge with Twist x 20: Start with your feet together. Step your right foot forward and drop down, so BOTH knees are at 90*. The back knee hovers above the ground and never touches. Twist your torso towards the front knee and back to the center. Drive through the front heel, step your back leg in to meet the front foot, step the left foot forward, and repeat to continue moving forward. Don't have much space? Instead of walking forward, step back into the original position and keep them stationary.
  5. Arm Circles x 30 each way: Start with feet hip-width apart and arms out to your side, making a "T." Relax your shoulders away from your ears and create a relaxed, slight bend in your elbows. Begin to make small circles forward while keeping your arms out to the side and shoulders loose. Reverse when you hit 30.
  6. Hip Ab/Adductor Lifts x 20 each side: Lay down on your mat with your left hip on the mat and your shoulders in line with your hips and heels. Stack legs on top of one another. Lift your top leg with pointed toes as high as you can, then squeeze your inner thighs to pull your leg back down while flexing the foot. Repeat x20, then flip over and repeat on the other side.
  7. Glute Bridges x 25 reps: Lay on your back, arms by your sides, palms down. Pull your heels in until your fingertips can graze your heels (or as close as possible). Place feet in line with middle fingers. Pull your abs in to your spine so your back presses into the floor. Press into your heels and arms to press your body up into a diagonal line with shoulders and knees. Squeeze your bum at the top, then slowly roll down one vertebra at a time.

Repeat this workout three times to feel the burn, and add weights if you get through all the reps without feeling fatigued.

You've got this, girl. Tag us in your #sweatyselfie on Instagram, and don't forget to take your REPAIR to rebuild and strengthen those muscles!

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