7 Regular Bodyweight Exercises Every Man Should Do in Their 30s

Push-ups: Strengthen your chest, shoulders, and arms by performing push-ups, which also engage your core muscles.

Squats: Build lower body strength and improve overall functional movement by performing bodyweight squats, which target your quads, hamstrings, and glutes.

Lunges: Enhance leg strength, stability, and balance by incorporating lunges into your routine. They work your quads, hamstrings, and glutes.

Planks: Engage your core muscles, including your abs, back, and stabilizers, with planks. They help improve overall core strength and stability.

Mountain climbers: Elevate your heart rate and engage multiple muscle groups, including your core, shoulders, and legs, with mountain climbers.

Burpees: Incorporate full-body movements with burpees, which combine squats, push-ups, and jumps, providing a challenging cardiovascular and strength workout.

Superman holds: Strengthen your lower back and glutes with superman holds, which involve lying face down and lifting your arms and legs off the ground.

Want to Lose Weight? DON’T EAT These Foods