8 Bodyweight Workouts That Can Drastically Transform Your Physique

Push-Ups: A classic upper body exercise that targets the chest, shoulders, and triceps. Variations like diamond push-ups or decline push-ups can add intensity.

Pull-Ups/Chin-Ups: Excellent for building a strong back and biceps. If you can't do a full pull-up, use assistance bands or try negative pull-ups.

Squats: Great for strengthening the lower body, squats work the quadriceps, hamstrings, glutes, and lower back. Ensure proper form by keeping your knees behind your toes.

Lunges: Lunges target the legs, improving muscle symmetry and stability. Alternate between forward, reverse, and lateral lunges for a full-leg workout.

Planks: An effective core-strengthening exercise that also engages the shoulders and back. Increase the challenge by doing side planks or dynamic plank variations.

Burpees: A full-body exercise that combines push-ups, squats, and jumps. Burpees provide a high-intensity cardio and strength workout.

Mountain Climbers: Engage the core and work the legs in a dynamic way. Perform them quickly to elevate your heart rate and burn calories.

Bicycle Crunches: Target the obliques and rectus abdominis (six-pack muscles). Bring your elbow to the opposite knee in a twisting motion while lying on your back.

Supermans: Strengthen the lower back, glutes, and upper back muscles. Lie face down and lift your chest, arms, and legs off the ground simultaneously.

Push-Up Variations: In addition to standard push-ups, try decline push-ups, one-arm push-ups, or pike push-ups to challenge different muscle groups.

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