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Backyard Essentials: Simple & Effective Bodyweight Exercises to Strengthen All Major Muscle Groups

Updated: Jul 6, 2020


While businesses and public gyms in certain areas are planning on reopening soon, many of us may still choose to delay our return to the public to that extent; With that, it is important to maintain and improve your physical fitness.


Below are some of the most effective, simple exercises to work and activate all the major muscle groups:


  • Push-Ups

  • Squats

  • Burpees

  • Squat Jumps

  • Wall Sits

  • Step Ups

  • Lunges

  • Planks

  • Russian Twists

  • Dips

  • Lying Leg Raises


Beginner- 30 Second Interval; 45 Second Rest

Intermediate- 45 Second Interval; 30 Second Rest

Adept- 1 Min or more; 30 Second Rest



Foods to Aid"Post-Workout Recovery"

  • Chocolate Milk

  • Sweet Potatoes

  • Fruits

  • Rice

  • Rice Cakes

  • Oatmeal

  • Potatoes

  • Pasta

  • Eggs

  • Greek Yogurt

  • Salmon

  • Chicken

  • Protein Bars & Shakes

  • Nuts & Almonds

  • Peanut Butter

  • Trail Mix



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