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6 Best Bodyweight Workouts To Hit Every Muscle 

Bodyweight Exercises for Biceps
Bodyweight Exercises for Biceps
Mayank Vora

A lot of us do not pay enough attention to body weight workout mainly because of the kind of significance we attach to external weights and machines. Well, it is true that these machines act as a source of added resistance but it is not the only way you can work out and achieve your goals. Your body weight, if used intelligently, can prove to be as effective as these external machines. Let us look at some reasons as to why you must do exercises that use your body weight:

1) Body weight workouts are extremely flexible and easy when it comes to moving from one exercise to another. Since there is no equipment involved, you end up taking breaks only when it is really necessary and hence it boosts your metabolism to the maximum possible extent.

2) Using your body weight to do the exercises combines two important components: strength training and cardio.

3) Body weight training is extremely versatile and doable. There is no such thing as a bad workout. There is something for everyone and anyone can do a little research to come up with a workout plan that gives him or her the best results.

4) A lot of people see core strength and flexibility as two points that never meet. Well, body weight training enables you to make sure that you enhance your core strength while improving your flexibility.

5) A lot of us find it difficult to hit the gym, thanks to our time crunch. Body weight exercises help you to do a mini workout wherever you are. Because of this very reason, it can also be seen as a free or low-cost workout regime.

Now let us look at a bodyweight exercise routine that will help work every muscle:


Exercise #1

Mountain Climbers

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Instructions:

Step 1: Get down on your hands and knees. Make sure that your arms are extended under your shoulders.

Step 2: Push your legs back to get to the high plank position, with your body forming a straight line from your head to your heels.

Step 3: Bend your right knee and bring it close to your chest. Push it back to the initial position and repeat for the other side. This makes 1 rep.

Do as many reps as you can in 2 minutes and do quick motions.

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Exercise #2

Diamond Push-ups

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Instructions:

Step 1: Get down on your hands and knees. Make sure that your arms are extended under your shoulders.

Step 2: Push your legs back to get to the high plank position, with your body forming a straight line from your head to your heels.

Step 3: Bring your palms under your chest, without bending your elbows and make a diamond with your thumb and index fingers.

Step 4: Bend your elbows and lower your body to the floor to do a push-up. Go as low as you can and push back up to get to the initial position. Repeat.

Do 2 sets of 12-15 reps each.

Also, read 5 Explosive Push Up Workouts To Build A Strong And Muscular Chest

Exercise #3

Star Plank

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Instructions:

Step 1: Get down on your hands and knees. Make sure that your arms are extended under your shoulders.

Step 2: Push your legs back to get to the high plank position, with your body forming a straight line from your head to your heels.

Step 3: Slowly, move your toes and arms away from your body, diagonally, such that your body forms an X. Keep your core engaged.

Step 4: Hold for as long as you can and get back to the initial position. Repeat.

Do 3-4 reps of this exercise.

Exercise #4

Jump Squat

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Instructions:

Step 1: Stand with your feet hip width apart and extend your arms in front of you.

Step 2: Bend your knees to get to the squat position and go down until your thighs are parallel to the ground.

Step 3: Push through your feet and straighten your legs to jump as high as possible with your arms extended over your head.

Step 4: Land on your feet and get down to the squat position. Repeat.

Do 3 sets of 15 reps each.

Also, read 5 Effective Squat Exercises That'll Shape Up Your Butt

Exercise #5

Tricep Dips

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Instructions:

Step 1: Sit on a chair and grab the edge of it with both your hands.

Step 2: Extend your legs in front of you with your heels on the ground and walk out in front of you such that your hips are off the chair and your arms are straight.

Step 3: Bend your elbows to lower your body down. Do not shrug your shoulder.

Step 4: Push back up to get to the initial position and repeat.

Do 2 sets of 20 reps each.

Also, read 5 Best Exercises For Triceps You Should Start Doing Now

Exercise #6

Bear Crawl

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Instructions:

Step 1: Bend down to place your palms on the floor. Keep your back flat.

Step 2: Start moving your legs and arms to crawl forward as fast as you can. Do not bend your knees while you do it.

Do this exercise for 2 minutes.

Edited by Mayank Vora

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