Quick bodyweight exercises for a lean and functional body
Simple exercises to get you started. Advanced workouts to push you further.
With our opt-in external tracker, Google Fit, you can track your progress, establish goals, and measure your achievements. Start your journey to a stronger, healthier you whenever and wherever you like.
Do not pass up this chance to transform your body and improve your fitness routine.
Simple Fitness Workout
| Exercise | Repetitions | Sets |
|---|---|---|
| Plank | 90s | 3 |
| Mountain climbers | 30s | 3 |
| Squats | 60s | 3 |
| Push-ups | 30s | 3 |
| Lunges | 30s | 3 |
| Burpees | 30s | 3 |
| Russian twists | 60s | 3 |
| Shoulder Touch Push-ups | 30s | 3 |
| Leg raises | 30s | 3 |
| Bridge | 60s | 3 |
| Superman | 30s | 3 |
| Side Lunges | 30s | 3 |
From Gym to Podium: Training Programs for Strength, Balance, and Core
Strength, balance, and core stability are important for anyone looking to improve or maintain athletic performance. A strong core is necessary for providing stability and support to the rest of the body during exercise. Athletes will be able to maintain a high level of performance with a low risk of injury throughout the season with the help of strength training along with proper biomechanics.
Core workouts are more than just crunches and planks; they vary depending on the sport and the movements involved. Strength and core exercises must be particular to the sport and implemented into the training program at the appropriate time of the season or cycle. That being said, there are a few exercises that are essential for everyone involved in fitness or competitive sports.
Nutrition as a Winning Edge: Fine-Tuning the Body and Nutritional Strategies
Nutrition is critical to the overall performance of high-level athletes, especially when it comes to weight management. Energy deficit is one of the key methods used in high-level athletics to lose weight.
For athletes to experience weight loss, they must consume less calories than they expend during exercise. However, reducing calorie intake is not straightforward because it will negatively impact performance, recovery, and can lead to injuries and setback in the training program.
Things become more complicated when an athlete has a deficiency or is recovering from an injury and needs to eat specific nutrients that may promote fat oxidation when glycogen is more important. Lifestyle choices such as snacking, sitting for extended periods of time, and overeating in general will slow down preparation for major events.
Before going into micronutrients and changing what is already working, an athlete should avoid a few fundamental misconceptions. Do you eat the right kinds of food or simply more food? Do you drink the correct kinds of fluids? Even though you drank adequate amounts of fluids, how hydrated are you? How often do you feel hungry, and what do you do about it?
- Fitness is accessible in the U.S, certain U.S territories, Canada, and the U.K.
- Subscription may be required to access some content.
- Application and programs availability is subject to change.
- Google Account is required to sign up in the current version.
- Google Fit features require a Google Account.
- It is strongly recommended that you consult with your doctor before beginning any fitness program or diet.
- You should be in a good physical condition to be able to participate in any of the programs.