Bodyweight Workout

It is not always possible, that we are able to cough up the exorbitant fees for gyms. However, it does not mean, that you will have to do without a good workout. The other possibility is that using the gym for an extended period of time, may stop giving results after certain period of time. At such times, you can use the bodyweight workout to get out of the plateau, that you have reached. Most of us are not aware of the fact, that using your bodyweight for exercise is one of the best way to work out. The beauty of such a workout is that you do not necessarily have to visit a gym. Also if you travel frequently, then you can do this workout in the confines of your hotel room. You can use your surroundings, gravity and may be some free weights to get the best workout. We will see, which are the bodyweight exercises, that we can include in your workout plan, before we actually design a routine for ourselves.

Bodyweight Exercises

If you are planning to stay on a budget, yet stay fit, then these are the right exercises for you. Remember to start these exercises with some kind of cardiovascular exercise, which will warm up your system. There are number of options, which you can exercise. It can be walking or marching or jogging on the spot. You can also do step ups, skipping, etc.

Push Ups
Although this exercise may seem as a chest exercise, it is also a good arm exercise and also exercise for the core. Come down on all your fours, with your toes curled under. Lift your core and slowly come down towards the floor, but keep your elbows tucked in. Slowly come back to the starting position and repeat the exercise for at least one set of 10 to 12 counts.

Squats
This is a wonderful compound leg exercise. It will work the thighs as well as the buttocks. If you are new to exercise, then it is recommended you stand in front of a window about half a feet away from the wall. Hold the window pane and slowly go down, as though you were to sit in a chair. Make sure, your knees do not go beyond your legs. Hold the position for a couple of seconds and then come back to the starting position to repeat the exercise for 10 to 12 counts.

Lunges
One of my favorite thigh exercise, which you will want to include in your workout for strength. Like the squats, this is also a compound exercise. Place your right foot in front of you. Keep your hands to your sides. Slowly go down in a lunge, till your right thigh is parallel to the floor, but keep your left knee locked. Hold in the position and come back to the starting position and repeat the exercise for 10 to 12 counts on the right leg, before you change the leg and repeat the exercise.

Jumping Jacks
This is essentially a very good aerobic exercise. Stand with your legs apart and your hands at shoulder level. Jump and bring your legs closer to one another and hands to your sides. Immediately jump again and place your legs apart from one another and your hands to your shoulder level. Do this for 3 to 5 minutes.

Crunches
One of the well trusted exercise for a good workout is abdominal exercise. Lie with your back on the floor. Place your feet on the floor and support your neck with your hands. Exhale and slowly lift your shoulders off the floor and try to bring your chest closer to knees. Inhale as you go down and repeat the exercise. This is a simple exercise, which can be done 15 to 18 times in a set.

Reverse Curls
A very good lower abdominal exercise. For this exercise, lie on the floor and place your hands under your buttocks. Place your feet on the floor. Slowly lift your feet off the floor and try to bring your knees towards your chest and slowly come back to the starting position and repeat the exercise 15 times.

Bodyweight Exercise Routine

Bodyweight Exercise	Repetitions
March on the Spot	5 minutes without break
Neck Exercises	1 set of 10 counts
Push Ups	1 set of 10 counts each
Squats	2 sets of 10 counts each
Lunges	2 sets of 12 counts each
Jumping Jacks	2 to 3 minutes
Crunches	2 sets of 15 counts each
Reverse Curls	2 sets of 12 counts each

This is just a sample bodyweight workout. You can add a number of exercises, including the bodyweight back exercises to this workout routine and personalize as per your needs. If you have any health problems, it is recommended, you talk to your health care professional before you start off with any exercise plan.