BODYWEIGHT

WORKOUT PLAN
 A bodyweight workout plan can be an effective and convenient way to
support weight loss, as it requires no equipment and can be done
anywhere. Below is a sample bodyweight workout plan for weight loss.
Perform this routine 3-4 times per week, with at least one day of rest
between sessions. As you progress, you can increase the number of sets
or repetitions to challenge yourself further.

Warm-Up (5-10 minutes) :

Start with light aerobic activity like jogging, brisk walking, or
jumping jacks to increase your heart rate.
Perform dynamic stretches to loosen up your muscles, including leg
swings, arm circles, and torso twists.

1 Bodyweight Workout :
Complete each exercise for the specified number of repetitions or time.
Rest for 30-60 seconds between exercises. Repeat the entire circuit for
a total of 3-4 rounds

Bodyweight Squats (15 reps) :

Stand with feet shoulder-width apart.
Lower your body by bending your knees and pushing your hips
back.
Keep your chest up and lower until your thighs are parallel to the
ground.
Push through your heels to return to the starting position.

Push-Ups (10 reps) :

Start in a plank position with hands shoulder-width apart.
Lower your body by bending your elbows, keeping them close to
your sides.
Push back up to the starting position.
Reverse Lunges (10 reps per leg) :
Stand with feet together.
Step one foot back and lower your body until both knees are bent at
a 90-degree angle.
Push off the back foot and return to the starting position.
Alternate legs for each repetition.

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 Tricep Dips (12 reps) :
Sit on the edge of a sturdy chair or bench with your hands gripping
the edge.
Walk your feet forward and lift your hips off the chair.
Lower your body by bending your elbows and then push back up.
Plank (Hold for 30-60 seconds) :
Start in a plank position with forearms on the ground and body in a
straight line from head to heels.
Engage your core and hold the position for the specified time.
Glute Bridges (15 reps) :
Lie on your back with your knees bent and feet flat on the floor.
Lift your hips off the ground, squeezing your glutes at the top, and
then lower back down.

2 Cool Down (5-10 mnutes) :

Perform static stretches for major muscle groups, holding each
stretch for 15-30 seconds.
Take deep breaths to relax and bring your heart rate down
gradually.

Tips for a Successful Bodyweight Workout Plan :

Form and Technique: Focus on proper form for each exercise to
prevent injuries and maximize effectiveness.
Intensity: Challenge yourself, but listen to your body. Adjust the
intensity if needed.
Progression: As you get stronger, increase the number of sets,
repetitions, or hold times.
Consistency: Stick to your workout schedule to see steady progress
and weight loss results.
Stay Hydrated: Drink water before, during, and after your workout to
stay hydrated.
Combine with Balanced Diet: For weight loss, combine your
bodyweight workouts with a balanced and nutritious diet.

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