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You're looking for beginner bodyweight workouts. Good news! You've come to the right place. We have designed five awesome no equipment beginner bodyweight workouts that you can do, right now, in just 20 minutes.
You can get thousands of other beginner workouts inBodyRock+--our home workout library app. Sign up for a free one month trial now. No risk. All reward. Join ourthriving global FitFam and see the difference support can make to seeing results.
Beginners often find committing to regular workouts difficult enough. Even though working out with resistance isundoubtedly beneficial, having to getworkout equipment could be off-putting enough to make giving up seem like a better option. Motivation can be a fickle thing. These five beginner bodyweight workouts can be done immediately, no gear required. You don't even need shoes. In fact, exercising barefoot has many benefits.
We want you to be able to hit the ground running. Or if not running, at least moving.
Of course, diet is essential to reaching and maintaining a healthy weight, so don't oversell your workout and undersell the calories in that heaping bowl of ice cream you had after. You need balance in BOTH areas to reach your goals.
If you need help with proper nutrition, check out our nutrition guides and meal plans. We don't tout one type of diet. Whether it's low carb, intermittent fasting, plant-based or old fashioned clean eating, we believe the diet that works best is the one you like. Check out our nutrition guides to see which lifestyle speaks to you.
50 seconds work, 10 seconds rest. Complete the circuit 4 times through.
50 seconds work, 10 seconds rest. Complete the circuit 2 times through.
Modification: Drop to your knees if the move is too challenging.
Modification: Drop to your knees if the move is too challenging.
Modification: Drop to your knees if the move is too challenging. Hold each pose for one breath.
50 seconds work, 10 seconds rest. Complete the circuit 4 times through.
Modification: Use a chair or wall for balance if needed.
50 seconds work, 10 seconds rest. Complete the circuit 4 times through.
Modification: Drop to your knees if the move is too challenging.
50 seconds work, 10 seconds rest. Complete the circuit 4 times through.
Modification: March on the spot if too challenging.
Modification: Remove the jump if too challenging.
Modification: Slow pace for less of a challenge, and drop to your knees if your plank form is failing.)
Modification: Remove the jump and step one foot out at a time for a less challenging option.
Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.
We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)
For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.
We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.
BodyRock Equipment
We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.
Digital Products
We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.
Clothing
All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.
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April 13, 2020
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