{"id":60673,"date":"2022-01-09T19:00:46","date_gmt":"2022-01-09T13:30:46","guid":{"rendered":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/?p=60673"},"modified":"2024-12-31T17:16:51","modified_gmt":"2024-12-31T11:46:51","slug":"day-8-top-9-body-weight-workouts-for-strength","status":"publish","type":"post","link":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/01\/09\/day-8-top-9-body-weight-workouts-for-strength\/","title":{"rendered":"Top 9 Body Weight Workouts For Strength"},"content":{"rendered":"<p>Today\u2019s bodyweight workout video by fitness coach Meenal Pathak, is ideal for <strong>increasing strength<\/strong> and muscle mass. It can also boost your metabolism and <strong>aid in weight loss<\/strong> when paired with a healthy diet.<\/p>\n<p>Which exercises does this include?<\/p>\n<ul>\n<li>Skater jumps<\/li>\n<li>Plie squats<\/li>\n<li>Lunges<\/li>\n<li>Pop squats<\/li>\n<li>Squats to high knee<\/li>\n<li>Elbow plank<\/li>\n<li>Knee push-ups<\/li>\n<li>Tricep dips<\/li>\n<li>Step-ups<\/li>\n<\/ul>\n<p>All of these exercises can be completed in 3 sets with 15-20 repetitions for maximum effectiveness. If you are trying this workout as a beginner, you can follow these exercises at your own pace. Here are some points you need to remember while doing these exercises.<\/p>\n<ol>\n<li><strong>Skater jumps<\/strong><\/li>\n<\/ol>\n<p>For this exercise, you need to jump from one foot to another. Keep your core muscles engaged to ensure that your upper body stays balanced.<\/p>\n<ol start=\"2\">\n<li><strong>Plie squats<\/strong><\/li>\n<\/ol>\n<p>This is a simpler variation of <strong>regular squats<\/strong>. You can bend your knees outward and keep your back straight to avoid putting pressure on your knees.<\/p>\n<ol start=\"3\">\n<li><strong>Lunges <\/strong><\/li>\n<\/ol>\n<p>To do this exercise correctly, remember to move your upper body up and down instead of forward and backward.<\/p>\n<ol start=\"4\">\n<li><strong>Pop squats<\/strong><\/li>\n<\/ol>\n<p>Jump lightly to avoid stressing your knees before lowering your body into a squat. You can also try to touch your fingers to the mat, or as much as you can lower it.<\/p>\n<ol start=\"5\">\n<li><strong>Squats to high knee<\/strong><\/li>\n<\/ol>\n<p>Once you complete your squat, lift one knee at a time. Keep your palms at the chest level and try to raise your knee to that level.<\/p>\n<ol start=\"6\">\n<li><strong>Elbow plank <\/strong><\/li>\n<\/ol>\n<p>Keep your core tight and ensure that your body forms a flat line. Hold the pose for 30 seconds.<\/p>\n<ol start=\"7\">\n<li><strong>Knee push-ups<\/strong><\/li>\n<\/ol>\n<p>This is an easier variation of <strong>regular push-ups<\/strong>, which focuses on building upper body strength.<\/p>\n<ol start=\"8\">\n<li><strong>Tricep dips<\/strong><\/li>\n<\/ol>\n<p>Ensure that you have something for firm support behind you to rest your palms on. This will give you the confidence to lower your body further.<\/p>\n<ol start=\"9\">\n<li><strong>Step-ups<\/strong><\/li>\n<\/ol>\n<p>Remember to not jump, instead you should step forward and backward with each leg.<\/p>\n<p>It is perfectly normal to feel sore after this workout as it burns fat and works on your muscles. To avoid getting cramps or injuries you can try these <strong>cool-down exercises<\/strong> post-workout.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Today\u2019s bodyweight workout video by fitness coach Meenal Pathak, is ideal for increasing strength and&#8230;<\/p>\n","protected":false},"author":2963,"featured_media":60679,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2925,6,4226],"tags":[2953,2952,2955,1549,2339,2954,1550],"class_list":["post-60673","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-noquittingwithactivliving","category-health-and-fitness","category-strength-training","tag-body-weight-exercises","tag-body-weight-workout","tag-high-knee","tag-lunges","tag-planks","tag-push-up","tag-squats"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Maximize Your Fitness with Body Weight Workouts using Your Weight<\/title>\n<meta name=\"description\" content=\"Get fit anywhere with bodyweight workouts! No equipment is needed, just your body for a challenging and effective workout routine.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/01\/09\/day-8-top-9-body-weight-workouts-for-strength\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Maximize Your Fitness with Body Weight Workouts using Your Weight\" \/>\n<meta property=\"og:description\" content=\"Get fit anywhere with bodyweight workouts! No equipment is needed, just your body for a challenging and effective workout routine.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/01\/09\/day-8-top-9-body-weight-workouts-for-strength\/\" \/>\n<meta property=\"og:site_name\" content=\"ACTIV LIVING COMMUNITY\" \/>\n<meta property=\"article:published_time\" content=\"2022-01-09T13:30:46+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-31T11:46:51+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/01\/Bodyweight-exercise-video_1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"512\" \/>\n\t<meta property=\"og:image:height\" content=\"512\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Aditya Birla Health Insurance\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Aditya Birla Health Insurance\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Maximize Your Fitness with Body Weight Workouts using Your Weight","description":"Get fit anywhere with bodyweight workouts! 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No equipment is needed, just your body for a challenging and effective workout routine.","og_url":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/01\/09\/day-8-top-9-body-weight-workouts-for-strength\/","og_site_name":"ACTIV LIVING COMMUNITY","article_published_time":"2022-01-09T13:30:46+00:00","article_modified_time":"2024-12-31T11:46:51+00:00","og_image":[{"width":512,"height":512,"url":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/01\/Bodyweight-exercise-video_1.jpg","type":"image\/jpeg"}],"author":"Aditya Birla Health Insurance","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Aditya Birla Health Insurance","Est. reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/01\/09\/day-8-top-9-body-weight-workouts-for-strength\/#article","isPartOf":{"@id":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/01\/09\/day-8-top-9-body-weight-workouts-for-strength\/"},"author":{"name":"Aditya Birla Health Insurance","@id":"http:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/#\/schema\/person\/ec9714e1c16a5941bea55fe90244ea07"},"headline":"Top 9 Body Weight Workouts For Strength","datePublished":"2022-01-09T13:30:46+00:00","dateModified":"2024-12-31T11:46:51+00:00","mainEntityOfPage":{"@id":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/01\/09\/day-8-top-9-body-weight-workouts-for-strength\/"},"wordCount":362,"commentCount":0,"publisher":{"@id":"http:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/#organization"},"image":{"@id":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/01\/09\/day-8-top-9-body-weight-workouts-for-strength\/#primaryimage"},"thumbnailUrl":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/01\/Bodyweight-exercise-video_1.jpg","keywords":["body weight exercises","body weight workout","high knee","lunges","planks","push-up","squats"],"articleSection":["#NoQuittingWithActivLiving","Fitness","Strength Training"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/01\/09\/day-8-top-9-body-weight-workouts-for-strength\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/01\/09\/day-8-top-9-body-weight-workouts-for-strength\/","url":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/01\/09\/day-8-top-9-body-weight-workouts-for-strength\/","name":"Maximize Your Fitness with Body Weight Workouts using Your Weight","isPartOf":{"@id":"http:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/01\/09\/day-8-top-9-body-weight-workouts-for-strength\/#primaryimage"},"image":{"@id":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/01\/09\/day-8-top-9-body-weight-workouts-for-strength\/#primaryimage"},"thumbnailUrl":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/01\/Bodyweight-exercise-video_1.jpg","datePublished":"2022-01-09T13:30:46+00:00","dateModified":"2024-12-31T11:46:51+00:00","description":"Get fit anywhere with bodyweight workouts! 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