Bodyweight Strength Routine For All Levels

Bodyweight Strength Routine for All Levels

This 60-minute structured group fitness class focuses on building strength using bodyweight exercises suitable for all fitness levels. The class includes a comprehensive warm-up, a strength workout divided into blocks with variations for beginner, intermediate, and advanced participants, and a cooldown for recovery.

Class Breakdown

• Total Duration: 60 minutes
• Equipment: Bodyweight, Pull-up Bar (optional for one exercise)

Warm-Up (10 minutes)

1. Dynamic Stretching (5 minutes)

   • Arm Circles
   • Leg Swings
   • Torso Twists

2. Light Cardio (5 minutes)

   • Jog in place
   • High Knees
   • Butt Kickers

Perform each movement for 30 seconds, repeat the circuit twice.

Strength Workout (45 minutes)

Block 1: Lower Body Strength (15 minutes)

1. Air Squat

   • Beginner: 2 sets of 10 reps
   • Intermediate: 3 sets of 12 reps
   • Advanced: 4 sets of 15 reps

2. Forward Lunge

   • Beginner: 2 sets of 8 reps per leg
   • Intermediate: 3 sets of 10 reps per leg
   • Advanced: 4 sets of 12 reps per leg

Rest: 60 seconds between sets.

Block 2: Core Strength (15 minutes)

1. Glute Bridge

   • Beginner: 2 sets of 12 reps
   • Intermediate: 3 sets of 15 reps
   • Advanced: 4 sets of 20 reps

2. Hanging Knee Raise (substitute with lying leg raise if no pull-up bar)

   • Beginner: 2 sets of 8 reps
   • Intermediate: 3 sets of 10 reps
   • Advanced: 4 sets of 12 reps

Rest: 60 seconds between sets.

Block 3: Upper Body Strength (15 minutes)

1. Push-up
   • Beginner: 2 sets of 6 reps (knee push-ups if necessary)
   • Intermediate: 3 sets of 10 reps
   • Advanced: 4 sets of 15 reps

Rest: 60 seconds between sets.

Cooldown and Stretching (5 minutes)

1. Static Stretching
   • Hamstring Stretch
   • Quadriceps Stretch
   • Chest Stretch
   • Shoulder Stretch

Hold each stretch for 30 seconds per side.

This bodyweight strength routine is designed to accommodate different fitness levels by providing scalable options for each exercise. It emphasizes proper form and controlled movements to maximize strength gains while minimizing the risk of injury.

Like anything new or established, be sure to consult a health professional before undertaking a new workout regime. We take no responsibility for any injuries caused by you trying this workout.

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