13.3 C
Saturday, December 5, 2020

Top 3 bodyweight exercises for a full-body workout.

Must read

What You Need To Know About Gen Z..

I recently discovered that I spend around 5 hours of my day watching Tiktok videos. They are so addictive and interesting, with...

UPDATED: Street Phrases You Must Know as a Kenyan.

As we all know Kenya's recognised official languages are Swahili and English but there is the ever-evolving and very diverse street lingo;...

How to remove FRP via ADB (android debug bridge)

Welcome back to our ADB Series, Today's tutorial is all about how to get rid of the Google's Android Security feature...

WhatsApp group chat links Being indexed by google

WhatsApp group chats invitations are being indexed by Google, making the invite links including links to private group chats discoverable and available to anyone...

Top Skills That Will Be In Demand After Corona

With COVID-19 new infections curve flattening in most parts of the world, the world is set to get to normalcy in three...
Here to shift mindsets and reach pinnacles!

With the ongoing pandemic, many have resorted to stay safe and keep fit from home. Thus the growing need for body weight exercises(calisthenics) has to be met with enough supply to cater for every body part with the same if not more effect. Here are three exercises, sure to activate the full body, with no equipment needed.


One of the most popular exercises,especially used in the army, burpees provide a full body activation acting as both strength training and aerobic exercise. It is mainly done in four steps but variations do exist.

Begin in a standing position.

  1. Move into a squat position with your hands on the ground. (count 1)
  2. Kick your feet back into a plank position, while keeping your arms extended. (count 2)
  3. Immediately return your feet into squat position. (count 3)
  4. Stand up from the squat position (count 4)

For a beginner, three sets of 12-15 reps can be the perfect start.

Variations like the Push-Up Burpee which focuses more on arms, Diver Bomb Burpees all make it more suited for a full body regime.

Burpees activate the glutes, hamstrings, core, chest, arms and shoulders.

Here is a tutorial to get you started:


This exercise activates the quadriceps,hamstrings,glutes, abdominals and calves making it one of the most effective resistance lower body workouts. 

  1. Stand with feet slightly wider than hip-width apart, with toes slightly turned outward.
  2.  Tighten up your core to stabilize  yourself, then with your chest thrust upward, start to shift your weight back into your heels while pushing your hips behind you as you squat down.
  3. Lower yourself until your thighs are almost parallel to the floor. Your feet should remain flat on the ground, and your knees should remain over your second toe.
  4. Keep your chest lifted and your feet on the floor, and exhale as you push yourself back up to standing.

Do 3 sets of 12-15 reps.

Different variations like the sumo squats and jump squats bring elements of cardio, while barbell squats adds to the resistance. Build sculpted legs with this exercise.

Pull Ups( Bar work)

The pull up is an upper body exercise that requires you to carry the weight of your body from your arms and back to bring your head over the bar being held.  

It is an effective upper body exercise since it activates the back muscles, shoulder muscles, arms and greatly improves forearm strength giving you a killer grip. It also improves everyday fitness. When doing a pullup, you’re carrying your whole  body with the movement. Coming in handy to build your general health.Strength training is crucial for cardiovascular health as well as general wellness.

Perform 3 sets pull up sets to failure and rest for 2 mins maximum per set.

- Advertisement -

Related articles


Please enter your comment!
Please enter your name here

- Advertisement -

Latest articles


Jomo Kenyatta University of Agriculture and Technology is making preparations to welcome back fourth, third and second year students for face to...


                              Dear Friend, It is yet another Friday morning and I already can’t stop thinking about...

Top 3 bodyweight exercises for a full-body workout.

With the ongoing pandemic, many have resorted to stay safe and keep fit from home. Thus the growing need for body weight...

How to register for safaricom Pochi la Biashara

Businesses especially small businesses have been growing a lot lately and safaricom has come up with Pochi la Biashara that allows mostly...

Safe Boda halts operations in Kenya.

Safe Boda, a motorcycle ride-hailing app, founded in Uganda in 2015, took Kenya by storm when they made their debut in 2017...


I love volunteering but where I draw the line is when somebody volunteers my capabilities on my behalf. Were it not for...
- Advertisement -