Tag: Bodyweight Strength Training

Stronger In Minutes | Home Bodyweight Workout Routine

Stronger In Minutes

We all want to get strong, lean, and fit. But we don’t all have the time we need to go to the gym or run around doing cardio classes. Well, now you don’t have too! Stronger In Minutes is the perfect every day home bodyweight workout routine for beginners to get fitter, leaner, and stronger in just minutes a day!

A Workout anywhere, anytime! Just set a timer and go to work at your own pace!

All you need to get started is:


A Home Bodyweight Workout Routine for Beginners

You need something fast, that fits your schedule and does not take away from other parts of your day.

One of the greatest difficulties with exercise for most people is time and equipment. Many of us have long, hard days, full of work, caring for your family, and our beloved T.V. shows that leave little time for any extra activity.

The last thing we are thinking of on these days is our health and doing exercise. Some of you may be progressive and take the occasional walk or staircase climb, but we should know by now that that does not actually create any needed changes to your health.

You need something fast, that fits your schedule and does not take away from other parts of your day. Well, as our Motto says, “If you can Change Your World, you can Change The World”, and we are here to start changing yours.

So, that is why we made this home bodyweight workout routine for beginners. To help fit fitness into your life, making fitness a lifestyle for you and your family!

All you need is some floor space, a timer, and the Daily 30 Bodyweight Strength Training Guide to guide you!

Try it today and you will feel great, guaranteed! 


The Daily 30 Bodyweight Exercise Routine

The Daily 30 Bodyweight Exercise Routine has already helped thousands of men, women, children, and teens just like you:

  • Get Stronger
  • Lose Body Fat
  • Improve Mobility
  • Recover Faster
  • Increase Muscular Fitness
  • Decrease Muscle and Joint Pain—Naturally
  • and so much more!

Take our 30 Day Challenge to find out for yourself!

The Daily 30 Bodyweight Exercise Routine is a simple, fast and effective Bodyweight Exercise Routine that combines only the most effective Bodyweight Strength Training Exercises into an easy-to-follow Full Body Workout!

The best part is, anyone can do it; children, teens, men, women, and even seniors! You can do it with your family, while you’re watching kids, during your favorite T.V. shows, or throughout the day as a short break from stressful work.

This makes it the perfect home bodyweight workout routine for beginners that want to get strong, lean and fit—fast! Do it anywhere, anytime! And it only takes a few minutes every day!

Learn more about the Daily 30 Bodyweight Exercise Routine! >>

The Daily 30 Bodyweight Exercises

One round of the Daily 30 Bodyweight Exercise Routine consists of the following 3 exercises performed for 10 repetitions each.

Standard Version:

  1. Paleo Squat
  2. Push-Up
  3. Prone Cobra

*You can always add more Bodyweight Exercises. However, never skip over or vary from these 3 base movements.

Modified Version:

  1. Assisted Paleo Squat
  2. Decline Push-Ups
  3. Standing Prone Cobra

This modified version is for those that are injured or unable to perform the standard version due to other limitations. 

Get the FREE Daily 30 Bodyweight Strength Training Program! >>


The Stronger In Minutes Workout

Finally!!! You can start getting stronger anywhere, anytime in just a few short minutes!

This is a home bodyweight workout routine that you can do anywhere, anytime, and at your own intensity. It can easily fit into your life and will help you get stronger, leaner, and fitter!

Simply evaluate how much time you have and use every minute of it to improve your health! If you have 5, 10, 15, 20, or even 30 minutes, then set a timer and do as many rounds of the Daily 30 Bodyweight Exercise Routine as you can.

Try to do a minimum of 1 round per minute, resting only as needed. If you need more rest, then catch your breath and keep going. If you can handle the intensity, then push your self to go faster and do even more with less rest.

The key is you have to push yourself. The more you put in the more you will get out. So, work hard and always strive for progress!

This home bodyweight workout routine should be done 3-6 days per week. Try to do a minimum of 50 minutes of total work every week.

Bodyweight Workout Details

What makes this bodyweight workout routine so effective is its simplicity. You are only doing the most effective and basic bodyweight exercises that are bodies are designed to do every single day. Nothing fancy or too hard for beginners. Just what works!

Also, as you switch between upper and lower body exercises your heart will have to work extra hard to circulate the blood to these peripheral areas, adding to your metabolic demands. This will help to improve your heart function, blood flow, and cardiovascular conditioning with minimal work.

Scale the intensity of the exercises as needed to complete each with proper form. If your strength is holding you back from continuing the workout you may also hold a low squat position or the top push-up position for a count of 10 to continue the workout.

Get Started Today!

This is a very simple and easy home bodyweight workout that will help you get strong, fit, and lean all at once! Plus, you will gain physical and mental strength while relieving any built-up stress.

Again, all you need to get started is:

Then you’re all set! So go get the guide and set that timer today! 


For more No Equipment Home Bodyweight Workout Routines check out: 

No-Gym Workout Methods to Get in Peak Shape

How To Do Glute-Ham Raises

Glute-Ham Raise

Learn how to do glute-ham raises properly to build strong hamstrings and glutes for running faster, jumping higher and lifting more weight!

Purpose:

  • Build Leg (Hamstring) Strength
  • Build Hip Hinge Strength
  • Increase Hamstring Hypertrophy

Prime Movers:

  1. Hamstring Complex (Legs)
  2. Glutes (Hips)

The glute-ham raise is one of the most effective exercises for building brutally strong hamstrings that can support a HUGE squat and deadlift.

They are also an absolute must for athletes of all ages, regardless of size, that wants to be able to run faster, jump higher and overpower the competition. Athletes should be able to do at least 10 bodyweight reps on their own and then start to add weight by holding a weight plate to their chest in order to compete at a high level.

If you cannot perform these properly I recommend you start with negatives until you build the strength to do reps on your own.

You can start by kneeling on a pad and having a friend sit on your ankles and descend slowly under control before doing a push-up to press yourself back up.

When you get strong enough to do these without assistance, all of your main lifts will likely have shot up significantly by now and you can start holding a weight plate across your chest.

If you do not have a Gute-Ham Raise at your gym, or a friend to help out, you can just do some heavy leg curls instead, but it just won’t give you the same results.


How To Do The Glute-Ham Raise (Hamstring Focus)

  • Get positioned in a Horizontal Back Raise Machine so that your knees rest at the back base of the main pad and your heels are hooked in place.
  • Starting with a vertical torso, arms to your sides and hips extended. Flex your glutes hard to prevent excessive hip flexion and brace your core.
  • Begin the movement by slowly controlling your bodyweight down as you allow your knees to extend to a lockout.
  • At the bottom position, quickly flex your knees and press them down to curl your entire body back to the starting position, while attempting to keep your hips extended.
  • Be sure to control your body weight and do not bounce out of the bottom position.

How To Do The Glute-Ham Raise (Glute Focus)

  • Get positioned in a Horizontal Back Raise Machine so that your knees rest at the back base of the main pad and your heels are hooked in place.
  • Starting with a vertical torso, arms to your sides and hips extended. Flex your glutes hard to prevent excessive hip flexion and brace your core.
  • Begin the movement by slowly controlling your bodyweight down as you allow your knees to extend to a lockout.
  • Continue the motion downward by relaxing your glutes and flexing at the hip so that your body hangs down towards the ground.
  • From the bottom position, quickly flex your glutes and press down into the pad as you extend your hips to raise your torso the same as a back raise.
  • To continue the movement upward, flex your knees and press them down to curl your entire body back to the starting position while attempting to keep your hips extended.
  • This is a two-part movement that needs to have quick transitions to move most efficiently.

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Everything you need to know about the King of All Exercises!

Includes a 12 Week Squat Program, Workouts, common Squat mistakes and how to fix them, and so much more in this nearly 100-page master guide!

Learn more!


More Accessory Exercises…

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How To Do Bulgarian Split Squats

Bulgarian Split Squat

Learn how to do Bulgarian Split Squats properly to build leg muscle and strength!

Purpose:

  • Build Hip-Knee-Ankle Stability
  • Increase Leg Hypertrophy
  • Teach Single Leg Squatting Mechanics
  • Increase Hip Flexor Mobility

Prime Movers:

  1. Quadriceps (Legs)
  2. Hamstring Complex (Legs)
  3. Glutes (Hips)

How To Do Bulgarian Split Squats

  • Start by standing erect and placing the ball of one foot on a raised surface (6-12 inches) behind you.
  • While maintaining a vertical torso, hips square and your glutes activated, dip your raised knee down until you feel a stretch in your anterior thigh, or reach 90 degrees of knee flexion in your front leg.
  • Hold this position for two seconds before flexing back to the start position.
  • To increase the stretch further, raise the surface higher or put your front foot out in front farther.
  • Do not let your front knee go over your toes at any point.

daily 30 2nd edition book The Daily 30: Bodyweight Fitness Workout

Learn how to move properly to build strength, decrease pain, prevent injury, and get fit, at home or in the gym!

Great for men, women, and children of all strength levels!

Learn More!


More Bodyweight Exercises…

View All Exercise Descriptions


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How To Do Weighted Dips

Weighted Dips

Purpose:

  • Builds Triceps Strength and Muscle Mass
  • Improves Shoulder Mobility

Prime Movers:

  1. Triceps (Arms)
  2. Anterior Deltoids (Shoulders)
  3. Pectoralis Major (Chest)

How To Do Weighted Dips

  • Add weight to your body by wearing a weight vest, placing chains over your shoulders or using a dip belt.
  • Begin by standing on a raised surface about one foot behind where your hands will be placed on the bars, or so that your feet will not hit anything when dipping down.
  • Grasp the dip bars with neutral wrists and squeeze hard into the bars to maintain tightness. Before raising yourself to the starting position, create an external rotation torque on the bars (attempt to twist thumbs out) to pull your shoulder blades back into place and make your elbows point behind you.
  • Begin by raising your body so that your arms are locked while supporting your entire weight in a vertical position.
  • Brace your core and push your feet out in front of you throughout the entire movement and lean forward slightly creating a slight bow in your entire body.
  • While keeping your shoulders pulled back and elbows close to your sides, bend your arms until they reach 90 degrees of flexion or you feel a stretch in your shoulder girdle.
  • While keeping your body tight and feet pressed out in front, forcefully press yourself up to the starting position.
  • Always maintain tightness and keep your elbows in line with the bars.

daily 30 2nd edition book The Daily 30: Bodyweight Fitness Workout

Learn how to move properly to build strength, decrease pain, prevent injury, and get fit, at home or in the gym!

Great for men, women, and children of all strength levels!

Learn More!


More Bodyweight Exercises…

View All Exercise Descriptions


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How To Do Bodyweight Dips

Bodyweight Dips

Build strength by learning how to do Bodyweight Dips with perfect form and technique!

Purpose:

  • Builds Triceps Strength and Muscle Mass
  • Improves Shoulder Mobility

Prime Movers:

  1. Triceps (Arms)
  2. Anterior Deltoids (Shoulders)
  3. Pectoralis Major (Chest)

How To Do Bodyweight Dips

  • Begin by standing on a raised surface about one foot behind where your hands will be placed on the dip bars, or so that your feet will not hit anything when dipping down.
  • Grasp the dip bars with neutral wrists and squeeze hard onto the bars to maintain tightness.
  • Before raising yourself to the starting position, create an external rotation torque on the bars (attempt to twist thumbs out) to pull your shoulder blades back into place and make your elbows point behind you.
  • Begin by raising your body so that your arms are locked while supporting your entire weight in a vertical position.
  • Brace your core and push your feet out in front of you throughout the entire movement while leaning forward slightly creating a bend at the hips. Your feet should stay directly under you as you do the movement.
  • While keeping your shoulders pulled back and elbows close to your sides, bend your arms until they reach 90 degrees of flexion or you feel a stretch in your shoulder girdle.
  • While keeping your body tight and feet pressed out in front, forcefully press yourself up to the starting position.
  • Always maintain tightness and keep your elbows in line with the dip bars.

daily 30 2nd edition book The Daily 30: Bodyweight Fitness Workout

Learn how to move properly to build strength, decrease pain, prevent injury, and get fit, at home or in the gym!

Great for men, women, and children of all strength levels!

Learn More!


More Bodyweight Exercises…

View All Exercise Descriptions


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