Home Workouts

Beginner

These are foundational bodyweight movements that build strength, control, and endurance. No equipment needed.

Bodyweight Squats – Focus on depth and control; keep knees tracking over toes.
Push-Ups – Drop to knees if needed; aim for full range of motion.
Glute Bridges – Squeeze glutes at the top; avoid arching your back.
Wall Sits – Keep thighs parallel to the ground; press lower back gently into the wall.
Plank – Keep hips level and spine neutral; don’t let your hips sag.
Standing Knee Raises – Engage core; raise knees to hip height with control.

These exercises add power, balance, and core stability. Still bodyweight-based, but slightly more dynamic.

Jump Squats – Land softly; maintain squat form to avoid knee strain.
Decline Push-Ups – Place feet on a chair or step; increases chest/shoulder load.
Bulgarian Split Squats – Use a chair for rear leg support; control the descent.
Plank Shoulder Taps – Keep hips still; tap opposite shoulder with control.
Glute Bridges – Squeeze glutes at the top; avoid arching your back.
Doorframe Rows – Grip a sturdy doorframe or towel wedged in a door; lean back slightly and pull yourself forward.

This level hits more specific muscle groups with better isolation and posture-focused moves.

Wide Push-Ups – Wider stance shifts emphasis to chest and shoulders.
Doorframe Rows – Grip a sturdy doorframe or towel wedged in a door; lean back slightly and pull yourself forward.
Chair Dips (off edge) – Use a stable chair or couch; keep elbows tucked and back close to the seat.
Split Squats – Keep chest up and knees aligned over the foot.
Reverse Snow Angels – Lie on stomach; lift arms and sweep from hips to overhead with control.
Side Plank (Each Side) – Stack feet or stagger for balance; keep hips elevated.