Top 9 Body Weight Workouts For Strength

You might have started 2022 with some resolutions to follow a healthy lifestyle. However, it can be difficult to get started and keep up a healthy routine. Presenting #NoQuittingWithActivLiving, a specially curated 14-day health program that you can learn today and follow throughout the year.

Today’s bodyweight workout video by fitness coach Meenal Pathak, is ideal for increasing strength and muscle mass. It can also boost your metabolism and aid in weight loss when paired with a healthy diet.

Which exercises does this include?

• Skater jumps
• Plie squats
• Lunges
• Pop squats
• Squats to high knee
• Elbow plank
• Knee push-ups
• Tricep dips
• Step-ups

All of these exercises can be completed in 3 sets with 15-20 repetitions for maximum effectiveness. If you are trying this workout as a beginner, you can follow these exercises at your own pace. Here are some points you need to remember while doing these exercises.

1. Skater jumps

For this exercise, you need to jump from one foot to another. Keep your core muscles engaged to ensure that your upper body stays balanced.

2. Plie squats

This is a simpler variation of regular squats. You can bend your knees outward and keep your back straight to avoid putting pressure on your knees.

3. Lunges

To do this exercise correctly, remember to move your upper body up and down instead of forward and backward.

4. Pop squats

Jump lightly to avoid stressing your knees before lowering your body into a squat. You can also try to touch your fingers to the mat, or as much as you can lower it.

5. Squats to high knee

Once you complete your squat, lift one knee at a time. Keep your palms at the chest level and try to raise your knee to that level.

6. Elbow plank

Keep your core tight and ensure that your body forms a flat line. Hold the pose for 30 seconds.

7. Knee push-ups

This is an easier variation of regular push-ups, which focuses on building upper body strength.

8. Tricep dips

Ensure that you have something for firm support behind you to rest your palms on. This will give you the confidence to lower your body further.

9. Step-ups

Remember to not jump, instead you should step forward and backward with each leg.

It is perfectly normal to feel sore after this workout as it burns fat and works on your muscles. To avoid getting cramps or injuries you can try these cool-down exercises post-workout.

For more such daily healthy habits check out the #NoQuittingWithActivLiving section here.