Body Weight Exercises For Beginners

Posted 7/10/2009

So you're just starting out. Well, first, congratulations! You've made a very good choice that you won't regret.

Why do people perform body weight exercises? Because they enhance strength, stamina, and endurance.

Many beginners assume body weight exercises are difficult after seeing the workouts of massive and ripped people at the gym. But they didn't get that way overnight. There are no quick fixes.

However, a very basic workout program can work wonders.

The results from just push ups, sit ups, chin ups, and squats can be surprising. It shouldn't be, though, for those exercises hit virtually every muscle group.

If you were to start out doing 15-20 of each, by the time you were done, you'd feel it in every part of your body.

So, lets take a look at a good body weight exercise for beginners.

Push ups work the entire upper body including the arm, back, and chest. Conversely, squats work the lower body including the glutes, quads, and calves.

A simple crunch or sit up develops the abdominal muscles which are the body's core. Then, there is the chin up. Without a doubt, chin ups enhance upper body endurance and strength to an incredible degree.

When these exercises are combined, the end result is a fairly basic workout that hits the entire body. Depending upon the amount of reps, this basic program can be used by both beginners and those with significant experience. For beginners, here is a simple, basic workout program:

Mon/Weds/Fri:
2 - 3 sets of 15 - 25 push ups
2 - 3 sets of 30 - 50 squats
2 - 3 sets of 10 chin ups
2 - 3 sets of 50 - 100 situps

Sat/Sun (One or both days)
3 Sets of 50 - 100 situps

Obviously, you can increase or decrease sets and repetitions based on your own personal fitness level, goals, and time constraints. Best of all, these exercises can be performed just about anywhere.

So, if you must workout at home, none of these exercises require any special equipment except for a chin up bar.

Thankfully, chin up bars for doorways can be purchased at any sporting goods store for under $40.00. Or even go to the local park, which costs nothing.

The key, though, is consistency. If you are consistent, these exercises will yield fantastic results. You will notice a change in your body fairly quickly. If you add a 20 minute cardio workout to this program, like jogging, swimming, or even a very brisk walk, the results will be even more amazing.

So, as you see, body weight exercises for beginners is easy and can be done for free. Happy working out!

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