These 5 basic body weight exercises can boost your home workouts and give you a boost in your fitness. Although they are rarely talked about, exercises that use body weight as a resistance factor are great options for those who want to exercise at home. In addition, they are classic physical education movements, also working on joint mobility. Pay attention to how you perform each exercise—it makes all the difference.

Here’s a detailed look at each exercise in this routine, along with its benefits:

1. Squat (00:00 – 01:05)
   A foundational move for lower body strength, squats target your quads, hamstrings, glutes, and core while also promoting hip and ankle mobility. Tip: Keep your back straight and chest lifted as you lower yourself, pressing through your heels as you rise.
2. Lunges (01:23 – 02:04)
   Lunges strengthen your legs and glutes, improve balance, and work each leg individually for symmetrical strength. Tip: Step forward into a lunge with control, ensuring your knee doesn’t go past your toes.
3. Push-Up (02:30 – 03:17)
   A classic upper body move, push-ups build strength in your chest, shoulders, triceps, and core. Tip: Keep your body in a straight line from head to heels, lowering yourself slowly for better muscle engagement.
4. Bridge (03:35 – 04:12)
   The bridge focuses on your glutes, lower back, and core while also promoting hip mobility and stability. Tip: Squeeze your glutes at the top of the movement and avoid overextending your back.
5. Plank (04:30 – 05:08)
   This full-body isometric exercise strengthens your core, shoulders, and lower back while improving overall stability. Tip: Keep your body aligned, engaging your core throughout to avoid sagging or arching.

Rest and Repeat

After completing the sequence, you’ll cycle through the same exercises again for a total of two rounds, giving your muscles a thorough workout. The included rest periods allow you to recover and maintain proper form throughout.

Tips for Success

To maximize your results, follow these tips:

• Focus on Form: Proper form is essential for engaging the correct muscles and avoiding injury. Take your time and move with control.
• Progress Gradually: As you build strength, increase the number of reps, hold the plank for longer, or reduce rest periods to make the routine more challenging.
• Be Consistent: Incorporate this workout into your weekly routine 2-3 times for consistent progress.

Fuel Your Fitness Journey

Pairing this routine with a balanced diet is crucial for seeing the best results. To support your workouts and recovery, focus on:

• Lean Protein: Helps repair and grow muscle tissue.
• Complex Carbs: Provides the energy you need for these high-impact moves.
• Healthy Fats: Supports overall health and joint mobility.
• Hydration: Essential for muscle function and endurance—don’t skip your water!