Beginner Bodyweight Workout in 5 Min

This video is a 5 min beginner bodyweight workout routine. Exercises included in this video are:
Body weight squats
Calf raises
Hamstring curls
Seated straight leg raises
Push ups
Glute bridges
Plank

Muscle strengthening has incredible benefits to the body and improves our overall health. Do this routine once a day to build a foundation and then progress to more advanced exercises and longer routines. You can even do this routine twice or three times back to back for a better workout.

► Things my patients have found helpful:
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*Recommended Textbooks & Resources*

► ABOUT ME

Jeffrey Peng MD is a nonoperative orthopedist and sports medicine specialist. He created a YouTube channel and blog to translate cutting edge medical knowledge and clinical research to benefit all those looking to live an active and healthy lifestyle. He focuses on maximizing non-surgical treatments for sports injuries and orthopedic conditions. He specializes in using orthobiologics and ultrasound guided minimally invasive techniques to treat osteoarthritis, tendinopathies, and musculoskeletal disorders.

Dr. Peng is board certified in sports medicine and family medicine. He completed residency with the Stanford family medicine residency program and completed his sports medicine training with the Stanford primary care sports medicine fellowship in San Jose. He is an active faculty member for both programs and is excited about training the next generation of physicians.

Dr. Peng’s sports medicine clinic is located in Campbell, California.

► Disclaimer

My content reflects my own opinion and does not represent the views or opinions of my employers or hospital systems I am affiliated with. They are meant for educational purposes only. They do not substitute for the medical advice of a physician. Always seek the advice of your physician with any questions you may have regarding your health.

[jillw]

Wow! This doesn't seem like enough, but I always overdo it and don't come back the next day. This is perfect just to get motion back into my everyday routine!! This was day 2. I feel so good after this, I love it!

[RoyHopkin]

I did this workout 2-3 times a week for a month and it fixed my diastis recti I did not expect that. It hurt so badly in my lower stomach the first two weeks, but now I know why. Thank you for creating this workout at the perfect difficulty level for this postpartum mom to do!

[redwolfe]

I'm a severe asthmatic and I've been trying to find a beginner friendly full body routine to get back into the swing of things and this is perfect

[TrevorTrove]

This is great for people with busy schedules you can always find 5 minutes and it's nice you have the timer right there

[seekndstroy]

I swear it feels like the clock is going backwards on planks

[LondonGal]

Thank you for these 5 mins workouts. I have been doing your shoulder and neck videos for 4 days now and am feeling the difference already. Your way of presenting and performing the exercises yourself is motivating. Looking forward to more workout videos😊

[alinalnnn]

did this 3 times today and will continue to do it for about 3 more weeks i think, felt really good, thank you doc!

[TheGhostofAbigailMills]

Thank you for a TRULY beginner workout. So many of the supposedly beginner bodyweight videos I've seen have been way too flashy and been more about showing off than building a good foundation. This was very approachable.

[royalemeraldbuilder]

Thank you for this! It's doable by most, so as someone else said, you don't overdo it and feel too sore to work out the next day. So over a week's time, by doing something like this every day instead of having rest days in between more intense workouts, you actually get more done!

[hannahalexis]

Trying out for my college cheer team in a couple weeks and just want to get moving again since I haven’t done that hard conditioning in a long time. Great workout to take at your own speed and work your way back up!

[Mike_Larry]

Love this!! Thanks for posting!! My morning routine is about to get better!!💪

[purityandplants]

Just what I was looking for! Thank you!

[oe]

great workout when working from home and want a quick energizing workout thank you!

[michaelstas]

Thank you

I use this video for my Patient’s.

[Robert-upls]

Dear Dr. please make more workout videos.

[christophersimpson]

Will this strengthen my legs and core and help with running?

[solliveslife]

Could you do a video that could help fibromyalgia patients ?

[KatjaNX]

Thank you so much for this! I'm very unfit and immobile due to an ankle injury and some toe fractures, and I'm trying to look for easy, short and beginner-friendly workouts to strengthen my weak muscles. I'm definitely giving this one a go! One question though: is it necessary to do a warmup before this workout? ☺

[kwacz]

I live in active lifestyle and I'm always active doing stuff have been my whole life. Recently I decided to try to incorporate some kind of exercise routine. It seems like no matter what I do I keep injuring my tendons. I tried doing the very first exercise that you said the body weight squats. I completed two sets of five weighted 3 days didn't even get the first one in and now I have a very sharp pain right in my knee and it feels like my tendon has been injured.

The same thing has happened with every other exercise I have tried and I don't understand what I'm doing wrong.

[froggydoodle]

"One of these things is not like the others"! I would substitute wall push-ups for real or even kneeling push-ups, to match the difficulty level of the other exercises.