01Jun
Week 1 Day 1 // Full Body Workout – No Equipment
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:
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Activewear
- Breathable Fabric: Stay cool and dry with activewear made from breathable, moisture-wicking materials.
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Shorts
- Freedom of Movement: Our shorts offer unrestricted movement, making them ideal for squats, lunges, and more.
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Sports Bras
- Optimal Support: Our sports bras provide the support you need for high-impact exercises like jumping squats and planks.
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Comments (27)
Round 2 begins today!
I know there's a 2.0-4.0 but I modified a many things in the first round so I'm back again to level up before moving on to 12 week challenge 2.0
wao
This was intense. Sweating NON stop. Def had to pause a few times in between. But I finished it through.!!!!! About to do a quick treadmill run now
❤❤❤❤
Week 1, Day 1 Complete<3
I did this years ago!! I am now back after 4.0! 💪
Wow – getting back to basics after wrapping up 4.0😉 cannot wait to use that mobility ball that’s been hanging out in the corner😅
Circling back here after finishing 3.0 and 4.0. Looking forward to another great 60 days!
This will be my second time going through the program and i am just as swaety on the first day as the last.
Whoa 🤯 dead! 💀 lol I haven’t worked out in a year and a half because I had 2 jobs. I could barely keep up lol😅 wow! I forgot how hard she works! Uff I barely made it to the end wheeeew!
Just started today after finishing 4.0! That was great!
✅
I did it !!! Started with my first workout today of this series ! I am 36 years old, weigh 90kgs and have decided to do something about my weight!! Super pumped to finish this program !!
Day 1✔️
Thanks!!!❤
First day finished. Woww!!! Thank you!
Acabo de terminr el día 1 y realmente fue muy duro a los 20 minutos ya no podia más (había tomado agua y tenía ganas de vomitar y mareos) descanse unos 5 o 6 minutos, puse mi mayor esfuerzo y pude temrinar el video. Me siento bien, intentaré dar todo de mí pazra poder terminar el programa 😭😭😭😭😭😭
I'm unable to do most of the exercises like planks because of my body weight and it's disheartening 😢😢😢
Second time doing this… Omg.. 3 years ago I started this program and finished… Coming back to this 3 years later… This was humbling… I thought I was fit.. Lol this shows how much more I need to work on and reminds me why I still dislike High Knees 😅 thanks Heather.
Hi! I'm starting with the H12Week programs again. I lost track of my health and stopped working out for a long time… I am writing this just to mark the beginning of my journey… 😀
Restarting my fitness journey. 1st day completed! Definitely going to feel it tomorrow😂
In the morning doing dance workouts and walking workouts with grow with jo and this to build strength
W1 D1 done. 2/19/24.
🎉❤
So happy you’re back, Heather with a new 12 week program. I did Day 1 and 2 and I love your content, pace, and challenge! I look forward to each day of this new 4.0!
call 911 plz im dying here
i'm 58 Yyo, and a first timer. Loved the workout, although had to do low impact. Awesome way to start my day!