Full body weight training is an excellent way to build strength, improve endurance, and enhance overall fitness using just your body weight. Here’s a basic guide to get you started, including key exercises and a sample workout routine.

Key Exercises

1. Squats
   • Targets: Legs, glutes, core
   • Variations: Bodyweight squats, jump squats, single-leg squats
2. Push-Ups
   • Targets: Chest, shoulders, triceps, core
   • Variations: Standard push-ups, knee push-ups, incline push-ups
3. Lunges
   • Targets: Legs, glutes, core
   • Variations: Forward lunges, reverse lunges, side lunges
4. Planks
   • Targets: Core, shoulders
   • Variations: Standard plank, side plank, plank with shoulder taps
5. Burpees
   • Targets: Full body
   • Great for conditioning and strength.
6. Mountain Climbers
   • Targets: Core, shoulders, legs
   • Good for cardio and core stability.
7. Glute Bridges
   • Targets: Glutes, hamstrings, lower back
   • Can be done with one leg for added difficulty.
8. Tricep Dips
   • Targets: Triceps, shoulders
   • Use a sturdy chair or bench.

Sample Full Body Workout Routine

Warm-Up (5-10 minutes)

• Jog in place or do jumping jacks
• Arm circles and leg swings

Workout (Repeat circuit 2-3 times)

1. Squats: 15 reps
2. Push-Ups: 10-15 reps
3. Lunges: 10 reps per leg
4. Plank: 30-60 seconds
5. Burpees: 8-10 reps
6. Mountain Climbers: 30 seconds
7. Glute Bridges: 15 reps
8. Tricep Dips: 10-15 reps

Cool Down (5-10 minutes)

• Stretch major muscle groups
• Focus on deep breathing

Tips for Success

• Form First: Always prioritize proper form to prevent injuries.
• Progress Gradually: Increase reps, sets, or difficulty as you get stronger.
• Stay Consistent: Aim for at least 2-3 sessions per week.
• Listen to Your Body: Rest when needed, especially if you feel fatigued or sore.