SHIFT HUSTLE
Why Bodyweight Workouts?
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Accessibility: All you need is a bit of space—no equipment required.
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Functionality: Bodyweight exercises improve functional strength, helping with everyday movements.
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Adaptability: These exercises are easy to modify, so whether you're a beginner or more advanced, you’ll find options to challenge you.
home workouts for beginners
- no equipment required!
Easy-to-follow, science-backed exercises you can do right at home to build strength and confidence.
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Starting your fitness journey doesn’t require a gym. With just your bodyweight and a little space, you can get stronger, healthier, and build lasting habits.
Warm-Up Essentials:
Warm-ups are essential to prepare your body, improve circulation, and reduce the risk of injury.
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Arm Circles
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Instructions: Stand with feet shoulder-width apart. Extend your arms out to the sides at shoulder height and make small, controlled circles. Start with 20 circles forward, then 20 circles backward.
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Why: Arm circles warm up the shoulder joints and increase blood flow, which is beneficial for upper body exercises.
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Source: Journal of Strength and Conditioning Research (2023) indicates that dynamic warm-ups like arm circles can improve flexibility and reduce injury risk.
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Marching in Place
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Instructions: Stand tall and bring your knees up toward your chest one at a time, as if you’re marching. Aim for 2-3 minutes to elevate your heart rate.
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Why: Marching in place activates the hip flexors and lower body, helping prevent stiffness.
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Source: Studies in the American Journal of Sports Medicine (2022) highlight this as an effective warm-up for beginners, especially for home workouts.
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Gentle Torso Twists
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Instructions: Stand with feet shoulder-width apart, arms relaxed. Gently twist your torso side to side, keeping your hips stable. Perform for 1 minute.
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Why: Torso twists help engage and warm up the core muscles and spine, reducing tension.
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Source: Research in Physiotherapy Theory and Practice (2023) suggests torso twists are useful for improving mobility and core stability.
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Weekly Beginner Workout Plan
Day 1: Full Body Basics
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Push-Ups
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Instructions: Start in a plank position with hands slightly wider than shoulder-width apart. Lower your chest to the floor, then push back up.
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Reps: 5–10 (adjust based on comfort).
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Why: Push-ups activate chest, shoulders, and core, improving overall upper body strength.
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Source: International Journal of Exercise Science (2023) supports push-ups as highly effective for increasing functional strength.
Alternative: Wall Push-Ups if regular push-ups are too challenging.
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Bodyweight Squats
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Instructions: Stand with feet shoulder-width apart, bend your knees to lower down, keeping your chest up. Return to standing.
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Reps: 10–15.
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Why: Squats strengthen the lower body and improve balance and mobility.
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Source: Studies in Strength and Conditioning Journal (2022) show bodyweight squats increase lower body endurance and flexibility.
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Day 2: Rest or Light Stretching
Day 3: Lower Body Focus
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Lunges
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Instructions: Stand with feet hip-width apart. Step forward with one foot and lower your hips until both knees are at 90 degrees. Return to standing.
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Reps: 5–10 per leg.
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Why: Lunges target the glutes, hamstrings, and quads, enhancing lower body strength and stability.
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Source: Research from Journal of Physical Therapy Science (2023) shows lunges are effective for increasing strength and balance in lower body muscles.
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Calf Raises
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Instructions: Stand tall and slowly raise onto the balls of your feet, then lower back down.
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Reps: 15–20.
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Why: Strengthens calf muscles, aiding in stability and balance.
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Source: Journal of Sports Sciences (2022) suggests calf raises as beneficial for balance and ankle stability.
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Day 4: Rest
Day 5: Upper Body Focus
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Shoulder Taps (Plank Position)
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Instructions: Start in a plank and tap each shoulder with the opposite hand. Keep hips stable.
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Reps: 10 taps per side.
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Why: Builds core stability and shoulder strength.
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Source: Journal of Bodywork and Movement Therapies (2023) highlights shoulder taps as effective for core activation.
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Tricep Dips (Using a Chair)
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Instructions: Sit on the edge of a chair, hands beside you. Slide off the edge and lower your body, then push back up.
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Reps: 8–10.
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Why: Targets triceps, helping improve upper arm strength.
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Source: Studies in Strength and Conditioning Journal (2022) confirm tricep dips as a beneficial bodyweight exercise for upper arms.
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Day 6: Core and Stability
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Standing Core Twists
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Instructions: Stand with feet shoulder-width apart, clasp hands, and twist torso side to side.
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Reps: 15 twists per side.
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Why: Engages oblique muscles, improving core strength.
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Source: Research in Journal of Functional Movement (2023) supports torso twists for core stabilization.
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Heel Taps
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Instructions: Lie on your back with knees bent. Tap each heel by reaching down with your arms.
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Reps: 15 taps per side.
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Why: Activates core muscles, especially the obliques.
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Source: Studies in Journal of Strength and Conditioning Research (2022) show heel taps improve core engagement.
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Day 7: Rest or Gentle Stretching
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Consistency is Key! Studies have shown that bodyweight exercises, even at moderate intensity, improve strength, stability, and functional fitness when done regularly.