Bodyweight Workout Plan Level 1

I lived for 8 years in a place where I never had to lock the doors because the residential complex had such a security network. I only wrote this down because since I never locked the door, I didn't need keys either, so I never had to go looking for them, and I didn't need them; and that is exactly why I fell in love with equipment-free training, because if you don't need equipment, then there's no problem with it, it can't get lost, it won't break, you don't have to replace it, and you don't have to spend money on it.

Your body is your equipment, and when you add that working with your own body weight is the most excellent form of training, everything is in place to train without equipment and thus achieve your figure and optimal functioning.

At this level, every exercise is simple, low-impact, and easily interrupted. With these exercises, we begin to reacclimate the legs, hips, core, and shoulder girdle to work, but performance is not the focus here yet. You regulate the load with your own range of motion, the number of repetitions, and the tempo.

The weekly structure is deliberately simple. In the first few weeks, do a single circuit of the entire set of exercises. If that goes comfortably, it can be increased to two circuits later. So the first level is not flashy. It doesn't want to be either. Here you relearn that your body can not only be used but also controlled, slowly, precisely, and with control. And when that goes naturally, then you can add the next level.

Shallow squat: Stand steadily, push your hips back, bend your knees, then stand back up. You don't have to sit down into the basement. At this level, it's not the depth that matters, but that the movement remains controlled throughout.

Straight-arm plank: Take a push-up position with arms extended, your palms under your shoulders, and your body straight from the top of your head to your heels. Do not let your lower back sag, but don't push your butt up to the sky either, because then you aren't planking, just performing some strange transition between two completely different exercises. Hold the position steadily, while your core, shoulder girdle, and even your self-esteem work a little.

Standing side leg raise: Stand straight, then slowly lift one leg out to the side as far as you comfortably can. Don't whip it out with momentum, because that's not an exercise, just flailing. Stay stable, then slowly lower it back down.

Backward stepping touch: From a standing position, step back with one leg, lower yourself as much as is comfortable, then return. You don't have to go deep, and you don't have to force your knee to touch the ground at all costs. Control is more important than appearance.

All-fours opposite arm-leg reach: Get on all fours, then simultaneously reach one arm forward and the opposite leg backward. You don't have to lift anything high, and especially don't twist to the side while doing it. Stay stable as if someone had placed a glass of water on your back and you wouldn't want to spill it on yourself.

Supine hip lift: Lie on your back, bend your knees, keep your feet on the ground, then lift your hips using your glutes. You don't have to overextend, and you don't have to arch your back as if your lower back had a personal conflict with the ground. Lift only as far as the movement remains controlled and comfortable.