bodyweight exercises

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Balancing the right diet and avoiding common workout mistakes are major roadblocks to beginner fitness. You don’t need a gym membership to begin your fitness journey. Bodyweight exercises build muscle and burn fat without the use of equipment.

Begin Your Fitness Journey with This Bodyweight Workout Routine

Squats: the cornerstone of bodyweight exercises

Squats are one of the three powerlifting moves and can be done without the use of weights or equipment. The squat movement comes naturally to humans (seriously, babies are experts at squatting). These bodyweight exercises are the cornerstone of any leg workout as they hit the glutes, hamstrings, quads, core, and back.

To perform a squat start by standing with your feet shoulder-width apart. Flex your knees and slowly lower your hips to the ground by pushing through your heels. You can cross your arms, hold them behind your head, or clap your hands to keep them out of the way.

Use your glutes through the squat for full activation. Your glutes are the biggest muscle in the lower body and protect the hips, knees and lower back. Start your bodyweight workout with three sets of 15 reps.


Start your lunges by standing up straight with your arms resting at your sides. Step forward with your right foot and lower your body until your knees are bent at a 90-degree angle. Pause a second and finish the lunge by pushing up with your right foot until you return to the standing position and switch feet.

PCN Pro-tip: If you start by stepping forward with your right foot, make sure your left knee doesn’t touch the ground as you lower your body. Start this bodyweight exercise with 2 sets of 15 reps with each leg.


Push-ups provide the optimal upper body workout as they target the arms, chest, and abs. To start make sure your shoulders are lined up with your wrists. Lower your chest as close to the floor as possible. Include these bodyweight exercises in routine in three sets of 10 reps.

Hips Raises

Also known as the hip bridge, this movement activates the glutes—the largest and most powerful lower body muscle. The benefits of strong glutes include aesthetic appeal and pelvic stabilization during jogging, running, and walking. For the best results, start with three sets of 15.

Start with your back on the floor, legs bent at the knee, and feet planted on the floor. Place your arms at your sides at a 45-degree angle with your palms touching the floor. Raise your hips and flex your glutes until your lower back is a few inches off the floor. Lower your hips, but stop one inch before your bottom hits the floor and re-raise your hips.


The plank is the finale of your bodyweight exercise routine and the key to start defining your core and improving stability. Start in a push-up position with your feet together with your toes touching the floor. Rest your forearms on the floor to create a 90-degree angle with your elbows and help the plank for one minute.

Fuel Your Bodyweight Exercise Routine with PCN Protein

You can perform all of these workouts at home, outside, or in your hotel room when traveling. The most difficult part of beginning your fitness journey is getting started. Fuel your body with complete plant protein powder to maximize your fitness goals. Contact us, today!