10 Bodyweight Squat Variations For Beginners

Squats (and variations of squats) are one of the best exercises you can do. A ton of benefits, including:

  • Strength in lower body
  • Tighten glutes
  • Helps balance
  • Strengthen core
  • Increase athletic performance
  • More power
  • Improve mobility
  • Strengthen joints
  • Increase speed

Processing…
Success! You're on the list.

With all of that, you should be doing some form of squats just about everyday. Here’s a quick video on 10 Bodyweight Squat Variations you can try. Going from very beginner stages of fitness to more advanced stages.

Check it out!

Let me know if you would like a part 2, maybe with weights to keep your progressions going.

5 Essentials For Building A Home Workout Gym

Gyms are closed. Then open. Then closed. Then partially open. Then closed.

With all of that happening, people who wanted to continue getting their workouts in consistently had to start figuring out other ways to do so.

If you’ve started working out at home (or your yard/park/playground), you’ve definitely either started buying some fitness equipment or you at least googled some!

I was lucky enough to have a whole studio worth of fitness equipment in storage. So, having the equipment wasn’t the issue. The issue came from having a way smaller indoor space to work with (our spare bedroom).

That meant, not every piece of equipment gets used and pulled from storage.

Just the essentials.

If you’re planning on continuing to build out your home gym, or your starting to soon, this is for you.

5 Essential For Building Your Home Gym

I’m taking this on with the thought of having minimum amount of space to work with.

A treadmill. A rower. A squat rack cage are all awesome thing to have, but not everyone has the space!

Let’s break it down.

1. Yoga Mat (or Gym Mats)

Mats are great for a couple reasons…. they are basically the amount of space to workout in.

They are great for traction, versus being on hardwood or carpet or outside.

Let’s not talk about rug burn potential from doing Situps on carpet….

And they are inexpensive. You can get a decent yoga mat or a few gym mats for under $20 from Walmart or FiveBelow

2. Dumbbells (Adjustable if possible)

Dumbbells definitely make this list. While body weight exercises are GREAT, adding dumbbells in, adds to required resistance to continue to make progress.

If you can do 20 squats easily. Try doing goblet squats, and work up to 20 reps.

The added option of having adjustable dumbbells just gives you more options with your resistance training. And they also take up less space versus having 2-3-4 different sets of dumbbells

3. Resistance Band

I’m not so much talking about the small ones (though those are decent too), I’m talking more about the longer ones.

They are super versatile. You can get a solid full body workout in using just one band. Wrap it around something sturdy or put it under your feet.

Bands come in different colors, and those colors come with different resistant levels. Ranging from 5lbs to 100+ lbs.

I have one the brings about 35lb of resistance, depending on where I grab the band. And adding more resistance is as simple as either buying a new, stronger band or buying a new band and adding it to the one you have.

Prices range from about $7 to $30ish.

Processing…
Success! You're on the list.

4. Jumprope

A simple Jumprope is great for a couple reasons:

Hardly takes up any space

Lightweight

And a great form of cardio! You can burn a ton of calories jumping rope, without having to go anywhere! And also, work your calves, core, and shoulders.

5. Foam Roller

Stretching and recovery are a major part of making progress with your fitness.

Helps reduce soreness

Help improve flexibility and improve range of motion with your workouts

And they come in a bunch of different sizes and shapes. You can get a decent one for under $20 from Amazon or Walmart.

That’s 5!

I’ll do a part 2 soon with some more pieces of equipment if you’re looking to take your home gym to another level.

Home Core / Abs HIIT Workout – 04

Bodyweight Core HIIT Workout.

We are focused on your abs today!

Check out our Core / Abs HIIT Playlist for more Core workouts!

4 Rounds

30s On / 15s Off

1. Up&Down Plank to Shoulder Taps : High plank, drop into a low plank, and back up. Then hit 2 shoulder taps

2. DB Plank PullThrough (You can use any weighted object you have!) : High Plank position. Moving a weighted object from one side of your body to the other.

3. Side to Side Heel Taps : Laying on your back. Legs bent. Feet flat. Lean left to right, aiming to tap your heels

4. Sit-up to Ab Twist : Combo exercise. Full sit up into an ab twist. You can keep your feet on the floor for the twist or lift your legs up to make the ab twist a little more difficult

Keeping it simple, yet, super effective.

Processing…
Success! You're on the list.