Home Workout

Sure! Here's a sample bodyweight workout that includes push-ups and targets multiple muscle groups:

Warm-up:

Start with 5-10 minutes of light cardio exercises such as jogging in place, jumping jacks, or skipping rope. This helps increase your heart rate and warm up your muscles.

Circuit: Perform each exercise back to back with minimal rest. After completing one round, rest for 1-2 minutes and repeat the circuit for a total of 3-4 rounds.

1. Push-ups: 8-12 reps

Assume a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest almost touches the ground, then push back up to the starting position. Maintain a straight line from your head to your heels throughout the movement.

2. Squats: 10-15 reps

Stand with your feet shoulder-width apart. Bend your knees and hips, lowering your body as if you're sitting back into a chair. Keep your weight on your heels and your chest up. Push through your heels to return to the starting position.

3. Lunges: 8-12 reps per leg

Take a step forward with your right foot, lowering your body until both knees are bent at a 90-degree angle. Push off with your right foot to return to the starting position, then repeat with your left foot.

4. Plank: Hold for 30-60 seconds

Assume a push-up position with your forearms on the ground, elbows under your shoulders, and toes on the floor. Keep your body in a straight line from head to heels, engaging your core muscles. Hold the position for the specified time.

5. Mountain climbers: 10-15 reps per leg

Assume a push-up position. Bring your right knee toward your chest, then quickly switch and bring your left knee toward your chest. Continue alternating legs as if you're running in place.

Cooldown:

Finish the workout with 5-10 minutes of stretching exercises to cool down your muscles and improve flexibility.

Remember to listen to your body, start at a level that is appropriate for you, and gradually increase the intensity and repetitions as you progress. If you have any underlying health conditions or concerns, it's always a good idea to consult with a healthcare professional before starting a new exercise program.