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This 20-minute full-body workout routine is perfect for beginners—no equipment needed. Do these 16 effective bodyweight exercises at home or while traveling.
Instead, fitness experts recommend incorporating a variety of exercises that target your ab muscles as well as bonus muscle groups like your back, legs and arms for overall strength.
This 20-minute bodyweight workout is Week 2 of the Women's Health+ 30-Day Bodyweight Challenge. Here's how to get stronger and build muscle without equipment.
This exercise is performed sitting on the floor with knees bent like in a "sit-up" position with the back typically kept off the floor at an angle of 45°. In this position, the extended arms are swung from one side to another in a twisting motion with or without weight. Equipment: body weight, kettlebell, medicine ball, or dumbbell.
Common superset configurations are two exercises for the same muscle group, agonist-antagonist muscles, or alternating upper and lower body muscle groups. [29] Exercises for the same muscle group (flat bench press followed by the incline bench press) result in a significantly lower training volume than a traditional exercise format with rests. [30]
Bodyweight exercises (also called bodyweight workouts) are strength training exercises that use an individual's own weight to provide resistance against gravity. [1] These exercises can enhance a range of biomotor abilities including strength, power, endurance, speed, flexibility, coordination and balance. [ 2 ]
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