Show Me How
Try these 5 essential moves:
- 1. Push-Ups — Targets chest, shoulders, triceps.
- 2. Squats — Builds legs and glutes.
- 3. Planks — Strengthens core and stability.
- 4. Lunges — Improves balance and leg strength.
- 5. Dips (using chair) — Works triceps and chest.
2025 user data shows 70% of home trainers saw muscle gains within a month using no equipment.
Start Your Muscle Journey Today
No Gym, No Problem — Just You and Your Body
Commit 20 minutes a day, 4 times a week. Perfect for busy schedules! Mix exercises, rest properly, and track progress.
Begin Now
Set a schedule: Morning or evening, keep consistent. Use apps or timers to track reps and sets. Focus on form for best results. Join online communities for motivation — it makes a difference!
5 Bodyweight Moves at a Glance
| Exercise | Target Muscle | Reps per Set | Benefits |
|---|---|---|---|
| Push-Ups | Chest, Shoulders, Triceps | 10-15 | Upper body strength |
| Squats | Legs, Glutes | 15-20 | Lower body power |
| Planks | Core | 30-60 sec hold | Core stability |
| Lunges | Legs, Balance | 12-15 each leg | Balance and endurance |
Which Move Will You Master First?
- 💪 A. Push-Ups all day!
- 🦵 B. Squats for strong legs
- 🧘 C. Planks for that core burn
- 🔥 D. I’ll do them all consistently
Consistency is key—pick your favorite and start today!