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Friday, February 28, 2020

One Week Bodyweight Challenge for Beginners


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Emmanuella Ekokotu
Ekokotu Emmanuella is a sociologist and Anthropologist, writer, and fashion model who lives in Benin city, Edo state,Nigeria.

Regular exercise is a vital part of living a healthy life and getting in shape. Nevertheless finding the best kind of exercise that works for your daily routine and your body can feel overwhelming.


This is mostly true for novice exercises; however, it can also be a challenge for individuals who exercise several times a week.

Even though some workout programs are available, it is a good idea to start by building an exercise foundation through body weight exercises.

Performing an exercise using the weight of your own body before moving on to more advanced techniques is a great place to begin.

Exercise using body weight


It is essential to have it in mind that body weight exercises must be incorporated into your exercise program if you must address performance gap maintain and accelerate progress as well as improve movement quality.

There are several workout programs such as tax suspension training that make use of body weight to help build stability and strength in addition to high-intensity interval training programs that make use of body weight exercises in most of his routines.

It has been recommended by several organisations that you set out training days for exclusive body weight exercises. There are quite some benefits you can derive from this, and they include:

  • Improve movement quality
  • Increase program adherence and convenience
  • Decreased exercise costs
  • Diversity of exercises
  • Makes it easier for exercising while working long hours or during travels
  • Increase exercise satisfaction and enjoyment.

In this article, we have put together 7-day bodyweight exercise challenge that will make you understand that beginning with one new exercise daily is quite easy to learn and can be modified to your fitness level without much struggle. Without further ado, let us begin.

Day 1. Squats

When you engage in squats the target would be your size glutes quads hamstrings and hips.


To get started you have to stand with your feet shoulder width apart push your butt back and keep your body weight over heels, avoid rounding your back as you look straight ahead. Shift your body forward while you bend your knees over the toes.

If you find this instruction difficult to follow you can make use of a flat bench or a chair for support or assistance. Simply sit on the chair without putting your entire weight on it and have someone lift it from behind you then maintain that position.

Day 2: The prisoner squat jump

This is a plyometric move that helps with building strength stability in legs and power you can also use it to build your hips and your glutes. An added benefits of this exercise is that your back and core are also activated when you engage in the movement.

To get started with the prisoner squat jump you must stand with your feet shoulder width apart, put your hands behind your head like you are getting arrested (ok, I did this on purpose), look straight ahead and keep your shoulders and elbows back.

Keep your call and gauge that you squat back then explode forward making use of your lower body. Extend your ankles hips and feet fully in a single movement. Softly land as you return to the beginning spot position with your weight evenly distributed between your heels.

Day 3 : Push-up

Push-ups are one of the most famous forms of exercise, and literally anyone can engage in push-ups.

The target areas when you do pushups are your shoulders, your chest, arms, and core.

To get started please your hands, shoulder width apart on the floor like a plank. Proceed to keep your call engaged without allowing your hips to sag make sure your back is straight, and your head is neutral.

Lower your body to about 45 degrees using bent elbows. You can push back up to the starting position then go back down.

Day 4: Mountain climber

The mountain climber is an exercise that targets your hamstrings for arms quads shoulders chest and hips. To get started this full body exercise would require you to begin in plank position.


Make sure that your back and entire body is straight, and your core is tight. Take your right leg forward towards your chest and quickly switch to your left leg.

The movement should look like you’re running in one position and you can continue to change back and forth as many times as you can, as long as you maintain proper body mechanics.

5. Lunge

The lunge is an exercise that targets your quads hamstrings core, inner thigh glutes, and hips. To begin, you have to stand with your feet hip-width apart so that you can engage your core. Take a step forward with your right leg have your weight land on your heels first.

lower your body until your right knee is parallel to the floor. Your knee has to be at a 90 degree angle, but it shouldn’t travel over your toes. Also, maintain a tight core as you press back through the heels and return to the start position.

Day 6: Split lunge jump

The split lunge jump is an exercise that targets your hamstrings, glutes, calves, core, and quad. To get started, you begin with one leg forward and the other leg back. Keep your core engaged by sitting into a lunch position and engaging in one explosive movement and also jump up.

Switch your legs and keep a balanced foot position. Make sure that your forward knee does not travel beyond your toes. You should continue to alternate the launch jump.

Day 7: Plank

The plank exercise target your hips all your core muscles your shoulders and back. To get started with the plank exercise go on your hands and knees on the floor or on your exercise mat have your forearms lower to the floor with your hands shoulder-width apart.

Have your palms down and your elbows positioned under your shoulders. Your arms should be kept at a 90-degree angle. Take a step back one at a time putting your balance on your toes and the ball of your feet. Have your body straight and your core tight from head to toe. Maintain the exercise for as long as you can.

This exercises should last you exactly a week, and you can decide to repeat them the next week. Enjoy and tell us about your progress in the comment section.

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