20 MIN INTENSE FULL BODY – At Home Chair/Bench Workout (Low Impact)
Video Transcript
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Transform Your Fitness Routine with No-Equipment Bodyweight Workouts
Welcome to your ultimate guide to bodyweight workouts that require no equipment!
These workouts rely solely on the resistance of your own body to build strength and endurance. Whether you’re a fitness newbie or a seasoned athlete, bodyweight exercises are perfect for any level. And while you’re here, check out our top-brand clothing products to ensure you look and feel your best during every workout.
The Benefits of Bodyweight Workouts
Bodyweight workouts offer numerous benefits that make them an excellent choice for anyone looking to improve their fitness:
- Convenience: No need for a gym membership or expensive equipment. You can perform these workouts anywhere, anytime.
- Versatility: Suitable for all fitness levels, from beginners to advanced athletes.
- Efficiency: Bodyweight exercises target multiple muscle groups simultaneously, providing a full-body workout.
- Functional Fitness: These exercises mimic everyday movements, improving your overall functional strength and stability.
- Minimal Injury Risk: With proper form, bodyweight exercises are less likely to cause injuries compared to weightlifting.
Essential Bodyweight Exercises
Push-Ups
Push-ups are a fundamental exercise that strengthens your chest, shoulders, triceps, and core.
- Standard Push-Up: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the floor, then push back up.
- Modified Push-Up: Perform the push-up with your knees on the ground for a less intense variation.
Squats
Squats are excellent for building lower body strength, targeting your quads, hamstrings, glutes, and calves.
- Bodyweight Squat: Stand with feet shoulder-width apart. Lower your body as if you’re sitting in a chair, keeping your back straight and knees over your toes. Return to the standing position.
- Jump Squat: Add a jump at the end of each squat for an extra cardio boost.
Lunges
Lunges are great for working your legs and improving balance and stability.
- Forward Lunge: Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. Push back to the starting position and switch legs.
- Reverse Lunge: Step backward with one leg and lower your hips, then return to the starting position.
Planks
Planks are a core-strengthening exercise that also engages your shoulders and glutes.
- Forearm Plank: Lie face down and lift your body onto your forearms and toes, keeping your body in a straight line from head to heels. Hold this position.
- Side Plank: Rotate onto one forearm and the side of your foot, lifting your hips to maintain a straight line. Hold and then switch sides.
Bodyweight Workout Routine
Here’s a sample bodyweight workout routine to get you started. Repeat this circuit three times for a complete workout:
- Warm-Up: 5 minutes of light jogging or jumping jacks.
- Push-Ups: 3 sets of 15 reps.
- Bodyweight Squats: 3 sets of 20 reps.
- Forward Lunges: 3 sets of 15 reps per leg.
- Forearm Plank: 3 sets of 1-minute hold.
- Cool Down: 5 minutes of stretching.
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While bodyweight workouts require no equipment, having the right clothing can make a significant difference in your performance and comfort. Explore our top-brand clothing options to enhance your workout experience:
Yoga Sets
- Comfort and Flexibility: Our yoga sets are designed to move with your body, providing maximum comfort and flexibility.
- Stylish Designs: Choose from a variety of stylish designs that make you look as good as you feel.
Activewear
- Breathable Fabric: Stay cool and dry with activewear made from breathable, moisture-wicking materials.
- Supportive Fit: Enjoy the perfect balance of support and flexibility for all your movements.
Shorts
- Freedom of Movement: Our shorts offer unrestricted movement, making them ideal for squats, lunges, and more.
- Durability: Made from high-quality materials that stand up to intense workouts.
Sports Bras
- Optimal Support: Our sports bras provide the support you need for high-impact exercises like jumping squats and planks.
- Comfortable Fit: Designed for all-day comfort with adjustable straps and breathable fabrics.
Swimwear
- Versatile Use: Perfect for both swimming and beach workouts, our swimwear combines style and functionality.
- Chlorine-Resistant: Durable materials that withstand the rigors of regular swimming.
Why Choose Our Top Brand Clothing?
- Quality Assurance: We only offer products from top brands known for their quality and performance.
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Shop Now and Elevate Your Fitness Journey
Ready to take your bodyweight workouts to the next level?
Browse our collection of top-brand clothing today and find the perfect pieces to complement your fitness routine. With the right gear, you’ll feel more motivated and confident in every workout session.
Embrace the power of bodyweight exercises and transform your fitness journey without the need for equipment. And don’t forget to gear up with our top-brand clothing to look and feel your best.
Shop now and start your journey to a stronger, healthier you!
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Comments (25)
Hope you guys enjoyed this one! Definitely one of my favourites 😍👏🏼 3M subscribers!!!! I am absolutely blown away 🤯😩 I can’t thank you guys enough. Being able to do this every day is a dream come true and I feel so blessed to have the MadFit Fam supporting me through it ❤️ SO much more to come from me. Thank you guys so much. Sending you all my love!! Xx- Maddie
Can you share with me the brand and model of the bench in this video? Thank you!
I enjoyed this!
Update6 months and I'm still loving this bench. https://www.youtube.com/post/Ugkxo_64lVTGMk7y4aXTPxPOcQ3YTLyQ6kYV I use it almost daily. I've gotten used to the small wobble and it's no problem at all. Love the storage, it folds right next to my weight set in the garage and hardly takes any space. I wish the covering material was a little bit tougher. I have a feeling that in a couple years it'll tear, but the bench is very well priced that I would just buy a new one.3 month usage review. Awesome bench for someone looking for compactness and storage. I did have to drill a couple holes to adjust my preferred seating position and leg bar position but that's only due to my personal preference. It's very sturdy for normal workouts, but for anyone going above 100# dumbbell press it wobbles ever so slightly. I would probably go with a fixed bench if that's the case. That being said i can accomplish 99% of my normal gym workout with this setup. Very happy with the purchase.
did it.. love you from israel
Just did this workout with a picnic table at our campsite!!! Thanks so much!
Nice challenging workout. Thanks ❤
I really appreciate this chair workout, it helps to break the routine of usual exercise. I would like more of them! Great job! 🎉
Loved this! Wasn’t expecting to sweat this much! Thank you❤
Great workout thank you.
Thank you! You're helping me get back into a regular workout routine 💪
Thank you for not yelling at us, or being overly perky. I do these workouts at the crack of dawn and I’m just not ready for overt cheerfulness like almost all the other instructors on here lol. There’s only 3 channels I can stand and yours is one of them!! 💕
Thanks!
Thanks!
You are very extremely beautiful with wonderful body exercises. Wishing you good health and a lot of success in your future job. Thank you indeed – Lecturer – TRAN CONG HOANG – HCM City Vocational Training College. ❣💯❣💯👍
Maddie, I cannot thank you enough for all the amazing workouts you have offered us here. I don't miss the gym, or the high-priced trainer, or any aspect of the gym. You do amazing work and are a gift to the world.
Nice work out 💪
Thanks 😊
This one was super difficult, much different muscle groups than the other vids I've been watching! I'll definitely be back to conquer this one though!
This was fun!!!!!!! (And intense hahah)
Thank you for all your efforts!
I love your workouts! I'm 63 and I feel so much better since I found your channel.
LOVE this This is the second day in a row because there are a couple that are very challenging. Thank you Madfit for providing this amazing workout
I loved this work out! My husband bought me a bench and I'm so happy I found you. I hope to see more bench work outs from you. ❤
Não tenho toda essa estamina então eu levo mais tempo pra fazer tudo
Great workout! I really liked the exercises in it! Thanks!