Bodyweight exercises are a common and inexpensive way to get fit by maximizing one's own bodyweight to challenge specific muscle groups. Some key bodyweight exercises described in the document include pushups, squats, planks, and lunges. These exercises work muscles in the upper body, lower body, and core without equipment. The document provides step-by-step instructions for performing each exercise properly and safely.

1. BODYWEIGHT
EXERCISES
REPORTERS: Jellycka Pogoy
Jonalyn Hortelano

2. BODYWEIGHT EXERCISE
• Is the most common and expensive way to get fit.
It maximizes the bodyweight to challenge specific
groups of muscles for strength and endurance.

3. WARM-UP and COOL DOWN
• Warm-up and Cool down are
essential in every physical exercise
program. Warm-up for about 5 to
10 minutes is enough to increase
the heart rate and blood flow to the
muscles before a workout.

4. PUSH-UP
• Is the most common exercise that
helps develop several muscles of
the upper body like the pectorals,
deltoids, triceps, and abdominals.
This exercise has many variations
and can be performed based on
your fitness level.

5. Steps on how to do Push-up:
1. Get you body on the floor in a high plank position, face down with legs and
spine aligned, arms stretched, and hands slightly greater than shoulder-width
apart. Look at the floor at all times.
2. Slowly bend your elbows and lower chest close to the floor. Keep body
alignment. Maintain distance of the hands and elbow wide. Return to the
starting position.

6. Body-Weight Dip
• Is good for the triceps. This will
also work the abdominals. When
performing this workout, you need
a stable chair or ledge that is a few
feet of the ground.

7. Steps on how to do Body-Weight Dip:
1. Face against a chair and hold on to its edge with both hands. Keep your arms
wider than shoulder- width apart. Keep your arms and leg straight.
2. Bend your elbows with your upper arms parallel to the floor. Place the rest of
your body in front of the chair. Hold for a second and return to the starting
position.

8. Chest Press
• works the pectoral
muscles. You need a
couple of hand weigths
or dumbbells.

9. For beginners, women should try 3-5 lb. ( 1.3-2.2kg)
weights and men should try 8-15 lb. ( 3.5-6kg) weights.
• 1. Lie on the floor with a pillow under your shoulders and head. Place a towel
behind your neck for more support.
• 2. Bend your knees and press your feet and back firmly onto the floor.
Abdominals should be pulled in tight. Place your hand
at chest level, with your palms facing your knees.
• 3. Hold a weight in each hand and raise your arms
overhead with your palms still facing your knees.

10. Basic Squat
• Is a common and simple exercise
that works majority of the muscles
of the lower body such as legs,
lower back, hips, buttocks, and even
bones.

11. Steps on how to do Basic squat:
• 1. Stand straight with your feet firmly planted on the ground approximately
shoulder – width apart. Maintain a straight back all through the exercise.
• 2. Contract your abdominal muscles as you bend your legs at the knees.
Position your hands behind your ears or hold your arms at your side as you
lower yourself into a squatting position.
• 3. Lower your body to a position where your tighs are almost parallel to the
floor.
• 4. Return to t4he starting position and repeat.

12. Step Up
• Is much climbing stairs. This exercise can
build the lower body strength. You can
perform this anywhere as long as you can
find a staircase that is a little lower than the
height of your knees.

13. Steps on how to do Step up:
• 1. Staring with the left, place your left foot on the bench or stool. Using the strength
from that left leg, push yourself upward and bring your right foot onto the stool.
• 2. With both your feet on the stool, step down with your left foot and then bring
your right foot on the floor.
• 3. Perform this action 10 to 12 times
• 4. Repeat this set for three times.
• 5. Take a 60 to 90 seconds break after each set.

14. Wall sit
• Is similar to squat. It works the gluteus
and thighs. You can perform this
exercise anywhere as long as there is a
wall to lean on.

15. Steps on how to do wall sit
• 1. Slowly slide your back down a wall until your thighs are parallel to the
floor.
• 2. Make sure that your knees are directly above your ankles . Keep your back
straight.
• 3. Go for 60 seconds per set.

16. Single Leg Deadlift
• Is an alternative to traditional
barbell deadlift and can help build
the leg strength, balance and
flexibility.

17. Steps on how to do single leg deadlift :
• 1. Start in a standard position with your feet together.
• 2. Lift your right leg slightly, and lower your arms and torso while rising your
right leg behind your body.
• 3. Keep your left knee slightly bent and reach your arms as close to the floor
as possible.
• 4. Rise your body while lowering your body .
• 5. Switch legs .Repeat this pattern for one minute.

18. Kneel to Stand
• It helps strengthen the glutes.

19. Steps on how to do kneel to stand
• 1. Stand on yoga mat with feet shoulder-width apart.
• 2. Take a long stride forward with your right foot leading.
• 3. Raise your back heel off the ground, so that the weight of your back leg is in your
forefoot.
• 4. Behind your left knee close to ground. Maintain your right knee over your ankle.
• 5. Keep you torso in upright position in all times.
• 6. Then stand back again.
• 7. Do 2 to 3 sets of 60 to 10 repetitions each side.

20. Calf raise
• It helps strengthen the calf
muscles.

21. Steps on how to do calf raise:
• 1. Stand straight.
• 2. Slowly rise up on your toes, keeping the knees straight and heels off the
floor.
• 3. Hold briefly and then come back down.
• 4. Repeat this exercise for one minute. You can try standing on something
elevated, like a step, to achieve a wider range of motion.

22. Bridge with forward reach
• It helps strengthen the core.This is
another variation of plank.

23. Steps on how to do bridge with forward reach:
• 1. Assume a push-up position on the floor with your hands and toes shoulder –
width apart.
• 2. Extend your right arm in front aligned with your shoulder and maintain your left
hand on the floor.
• 3. Engage your core muscles to resist downward drop of the body. Breathe
normally throughout.
• 4. Remember to conquer your torso and hips not to rotate.
• 5. Continue this exercise with the left arm on support.
• 6. Do 3 sets of 10 to 15 repetitions.

24. Lying leg raise
• It is good for the midsection of the
abdomen . The movement is
coming from the upper body and
strengthens the core.

25. Steps on how to do lying leg raise:
• 1. Lie on your back with hands under your buttocks.
• 2. Raise your legs about 12 inches( 30 cm) off the floor and hold a few
seconds.
• 3. Keep your knees slightly bent and refrain from locking them. Keep them
relaxed.
• 4. Do 10 to 15 repetitions.

26. Standing Torso Twist
• It works the external and internal
oblique. This muscle provides
support for the lower back.

27. Steps on how to do standing torso twist
• 1. Stand with our feet shoulder – width apart and place your hands behind your
head with elbows straight out to the side.
• 2. Carefully rotate your body 90 degrees to the left. Maintain the position of your
feet and legs facing forward.
• 3. Hold a position for a few seconds facing to the left with tightened abdomain.
• 4. Return to the starting position and do the procedure to your right.
• Do this 10-15 times per side.