Be a Part of Our 4-Week Beginner Bodyweight Challenge


If you have decided starting with a strength training, then bodyweight exercises are great intro into this workout. The advantage of this training is that you do not need any type of equipment and you may perform the same anywhere and anytime.




Today’s article will suggest to you a four-week challenge that includes six basic exercises designed to include all your major muscle groups. Following are the detailed instructions of each exercise. If you stick to them and done correctly, the results will be visible after the fourth week.

Basic Squat


Start the exercise by standing on both your feet. Your feet should be on a distance same as the hip width. Your toes need to be turned outwards. Place your hands comfortably in front of your chest. If you want to challenge your body more, you may place your hands behind your head. Afterwards, bend your knees and lower your hips as you are going to sit in a chair. The weight needs to be kept back in your heels. In order to rise back up, press your heels into the ground. Then straighten the legs fully and you have completed one repetition.

Reverse Lunge with Reach

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Start the exercise by standing on both your feet with the hands placed on your waist. Then make one step to the back, using your left leg. Simultaneously raise your left arm over your head and reach it to the right. Afterwards, bring your left leg to the front and return to the starting position. Now you have completed one repetition.

Knee Push Ups

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Start the exercise by placing your body into a plank position on the floor. As you are breathing out bend your elbows and lower the same into a push ups. As you are breathing in straighten your arms. When finishing with this move you have completed one repetition.






Side Elbow Plank with Leg Lift


Start the exercise by lying down your body on your left side. Concentrate the entire body weight on your elbow. Your legs need to be positioned into almost straight position, so that your feet get stacked with the right on top. Make the first move by extending the top leg out so that your bottom knee gets bent and rest on the floor. Form a side elbow plank by lifting your pelvis off the ground, so that you may lift the bottom of your waist up too. Afterwards make a move so that you will pull your shoulder blade down. At this position your shoulder needs to stay away from your ear. Stay into this position for three seconds and then lower your pelvis down to the ground. Now you have completed one repetition.

Seated Russian Twist


Start the exercise by sitting down on the ground, so that your knees are bend and your heels are on a distance around one foot and a half from your butt. Lean your body to the back without changing the straight position of your spine. Then put your hands behind your head so that your elbows be in a wide position. Your navel needs to be pulled to your spine, so that you may twist your body to the right. This body movement is done thanks to the ribs rotation. As you are breathing in through your centre, rotate to the left side. When you will return to the centre, you have completed one repetition.

Superman Lifts

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Start the exercise by laying down your body on the ground, with the stomach faced towards the ground. Your legs and arms need to be extended fully. Bear in mind that your neck should stay in its neutral position. Make the first movement by simultaneously raising your legs and arms towards the ceiling, so that your body will form a ‘u’ shape. Stay into this position for two to five seconds. Return to the starting position by lowering back down your body on the ground.

The Plan
Following is the plan that you need to get stick if you are ready to overtake this challenge. Every day you need to make three sets of all six exercises. You may do all three sets of repetitions per exercise at the same time or you may repeat six-move workout per three times. Regarding the Reverse Lunge with Reach and Side Elbow Plank with Leg Lift it is very important to perform the designed number of repetitions for both sides. The workout plan includes days for rest. During these resting days you may rest your body or you may do other exercises that target other muscles of your body. That is up to you.

– Day 1 – make 4 repetitions of each exercise (3x);
– Day 2 – a rest day;
– Day 3 – make 4 repetitions of each exercise (3x);
– Day 4 – a rest day;
– Day 5 – make 5 repetitions of each exercise (3x);
– Day 6 – a rest day;
– Day 7 – make 5 repetitions of each exercise (3x);
– Day 8 – a rest day;
– Day 9 – make 6 repetitions of each exercise (3x);
– Day 10 – a rest day;






– Day 11 – make 6 repetitions of each exercise (3x);
– Day 12 – a rest day;
– Day 13 – make 7 repetitions of each exercise (3x);
– Day 14 – a rest day;
– Day 15 – make 7 repetitions of each exercise (3x);
– Day 16 – a rest day;
– Day 17 – make 8 repetitions of each exercise (3x);
– Day 18 – a rest day;
– Day 19 – make 8 repetitions of each exercise (3x);
– Day 20 – a rest day;
– Day 21 – make 9 repetitions of each exercise (3x);
– Day 22 – a rest day;
– Day 23 – make 9 repetitions of each exercise (3x);
– Day 24 – a rest day;
– Day 25 – make 10 repetitions of each exercise (3x);
– Day 26 – a rest day;
– Day 27 – make 10 repetitions of each exercise (3x);
– Day 28 – a rest day;
– Day 29 – make 10 repetitions of each exercise (3x);
– Day 30 – a rest day.


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