A Simple Bodyweight Exercise Plan for Newcomers, Strengthening Entire Bodies and Improving Fitness Levels
The London Fitness Guy Shares a Low-Impact, Equipment-Free Compound Exercise Workout for Beginners
In a recent post on his YouTube channel, personal trainer James Stirling, also known as The London Fitness Guy, has shared a simple yet effective five-move workout for beginners and returning exercisers. This workout requires no equipment and focuses on building foundational strength across the entire body.
The workout consists of low-impact, equipment-free compound exercises that engage multiple muscle groups simultaneously, providing both strength and cardio benefits. These exercises can be done anywhere without special equipment, making them ideal for those who are just starting out or returning to exercise after a break.
The five exercises are:
- Squat to Chair – This controlled squat movement uses a chair for support, focusing on the legs and core while protecting the joints.
- Incline Push-Up – This push-up is performed against a raised surface like a countertop or wall to reduce strain and build upper body strength.
- Bird Dog – This floor exercise enhances core stability and balance by extending opposite arm and leg while maintaining a neutral spine.
- Glute Bridge – This exercise engages the glutes, hamstrings, and lower back by lifting hips while lying on your back.
- Wall Slide – This back and shoulder exercise is done standing against a wall, sliding arms up and down to activate upper back and improve posture.
Stirling recommends performing each exercise continuously for 30 seconds before moving to the next, completing all five in a circuit, resting for one minute, and repeating the circuit four times. This approach focuses on the quality of movement rather than counting reps.
A mat or something soft beneath you is advised during the workout for extra comfort. If using a pair of dumbbells is desired, they can be incorporated to make the workout more challenging. Household items, or filling a backpack with books, can be used as alternatives for dumbbells.
This combination targets full-body strength, boosts cardiovascular fitness, and can be adapted comfortably for all ability levels. Subscribers to our newsletter can look forward to receiving smarter living tips straight to their inbox, including more workout routines and fitness advice.
For those seeking more exercises from the comfort of their living room, Arnold Schwarzenegger offers a 25-minute bodyweight workout. No matter your fitness level, there's a workout out there for you to help you get started on your fitness journey.
The equipment-free workout shared by The London Fitness Guy incorporates science-based techniques to improve health-and-wellness by targeting full-body strength and boosting cardiovascular fitness. The low-impact, compound exercises like the squat to chair, incline push-up, bird dog, glute bridge, and wall slide engage multiple muscle groups simultaneously, following the principles of science in fitness-and-exercise.
