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Basic body weight exercises

Bodyweight exercises 

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Get in shape without using weights, treadmills, or any other equipment by doing simple bodyweight exercises. These exercises can be a great choice for achieving improvements in strength, building muscle, boosting cardiovascular fitness, and burning fat.


Push-ups
Assume a face-down position on the floor. Keep your feet together, with your weight placed on your chest. Raise yourself using your arms. At this point, your weight should be supported by your hands and the balls of your feet. Lower your torso to the ground until your elbows form a 90 degree angle. Push yourself back up and repeat the process.

Plank
Get into a push-up position on the floor, then bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. Hold the position for as long as you can. Your goal should be to hold it for at least two minutes.

Burpee
Stand straight, then lower yourself into a squat position with your hands on the floor in front of you. Kick your feet back into a push-up position and immediately drop your chest to the floor. Bow your chest up as you return your feet back to the squat position as fast as possible.

Bodyweight squat
Extend your arms straight out in front of you with your palms down, and keep your feet flat on the floor, placed a little wider than your shoulders. Slowly bend your legs to start the exercise and make sure to keep your back as straight as possible. Keep your feet flat on the floor as your squat down. When your thighs are parallel to the floor, stand back up to finish the first repetition. Try to do at least 10 repetitions then take a short break.