Complete bodyweight strength workout (no weights/no equipment)

Diana D

prepared by Nina Shantel, website:, revealed April 5, 2022

In this whole-entire body exercise routine, no weights or gear is desired, other than for a chair to maintain on to.

Right here are the exercise routines in order:


Facet actions with lateral raises. This will work the hips, medial glutes and the shoulders (aspect delts)


15 one leg glute bridges (these perform your glutes/the butt)

15 double leg glute bridges

15 solitary leg glute bridges

T’s with alternating action backs. These get the job done the upper back and the again of the shoulders.

prone leg lifts (this works the glutes)

10 quad pulses. 3 sets. These do the job the quadriceps, the muscular tissues on the entrance of the legs.

Lengthy-legged elevated bridges. Set your ft on a chair and lengthen all those legs to function your hamstrings (the muscle tissues on the again of the legs)

25 Calf-raises with demi-plies

Standing chest press with tutorial. These operate your shoulders and triceps.

8 push-ups. Force ups operate the triceps, main, lower-back and upper body muscle mass.

10 Facet-lying hip raises. These perform your hips, shoulders and obliques (facet abs)

RKC plank. This works your shoulders and core muscle mass.

Inclined leg-lifts. This work out operates your glutes (the butt).

Standing crunches. These function your upper and decrease stomach muscle tissues.

The workout finishes with stretches for the entire entire body. True Food plan Published by Nina Shantel (see * below movie)

Push engage in on the YouTube movie down below to start off this 30-minute energy training

*If this article is found on any other web-site other than mine, which is, it’s been unauthorized, plagiarized (copied devoid of my permission). The social media sites wherever my articles and films are approved to be posted are on my YouTube channel (Nina’s Diet & Physical exercise Movies), my Healthy Lady Facebook web page and my Twitter account

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