Bodyweight Exercises For Every Muscle Group

There are many ways to get lean and feel your best. Here are 5 great exercises you can do virtually anywhere! No weights required. In this article, we will feature effective body weight exercises for each major muscle group.

You can’t go wrong with the tried and true push-up. A push-up need not be difficult, and there are many different variations on this classic exercise. The military has mastered the use of this exercise to build perfect upper body strength for many years. 3 sets of 15 repetitions. Make sure to keep that back straight. Hoo-ah!

Lower Body – Warrior 2 Pose 

Begin standing with your feet hip-distance apart and your arms at your sides. Step your feet wide apart, about 4 to 5 feet. Your heels should be aligned with each other. Turn your right foot out 90-degrees and pivot your left foot slightly inwards. Your back toe should be at a 45-degree angle. Raise arms to shoulder height, with palms facing down. Your arms should be parallel to the floor. Bend your front knee directly over the ankle of your front foot. Note: Make sure your front shin stays vertical. If you need to, widen your stance, just make sure your knee does not move forward past your ankle. Hold for 1 minute and switch to left foot forward. Repeat 3 times! Namaste!

Abs / Core – Flutter Kicks


This is a swimmer’s exercise, and it is often used in military training as well. It really is as simple as it sounds – just lay on your back, hold your legs out straight and kick repeatedly, making sure to maintain approximately a 45 degree angle with the ground. 3 sets of 30 seconds! After awhile, this exercise can become strenuous. Make sure you do your stretches!

Back – The Side Plank

This exercise looks difficult, but is remarkably easy to master once it is learned. Exhale, tighten your ab muscles and lift your left hip and left knee off the ground. Make sure your body is properly aligned. There should be a straight line from your heels to the crown of your head, and your right shoulder should be directly above your left shoulder. The same is true for your hips – keep them engaged and square, facing forward and lifted high!

Full Body – The Jumping Jack

This is another tried-and-true exercise that is a classic because it works. It is completely aerobic in nature, and it makes for some excellent cardio as well. Do lots of repetitions quickly for best results. We recommend 3, 1 minute intervals.


These exercises are guaranteed to make your body fit! Remember, while doing any exercise, its important to listen to your body. Proper form is key to getting the most out of your workout and also preventing injury. Until next time – stay fit, and stay healthy!

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