if you want to build muscle fast but don't have access to a gym or equipment then you're in the right place in this video I'm breaking down six of the most insane body weight exercises that will transform your physique no weights no machines just raw strength and sweat if you're serious about gains stick with me till the end and let's get to work one plank the plank might look simple but don't be fooled this exercise is a core Crusher it's one of the most effective moves for building deep core strength because it engages the rectus abdominis six-pack muscles obliques side abs and transverse abdominis deep core stabilizers unlike crunches or sit-ups which primarily Target the front ABS planks activate your entire midsection leading to better balance stability and overall strength this is why athletes gymnasts and Fighters all swear by it it builds true functional Core Power but that's not all planks don't just work your abs they also Target your shoulders chest lower back and glutes the longer you hold a plank the more endurance your muscles develop making you more resistant to fatigue and other exercises plus planking daily improves posture and reduces the risk of lower back pain making it one of the best full body strengthening exercises you can do no equipment needed get into a forearm plank position elbows under your shoulders back straight and core tight your body should form a straight line from head to heels no sagging hips or raised butt engage your core and hold this position for 30 60 seconds if you're a beginner start with three sets of 30 seconds and build up want a challenge try side planks plank to push-ups or weighted planks two squats when it comes to building lower body muscle nothing beats squats squats are the Ultimate Compound movement they work multiple muscle groups at once hitting your quads hamstrings glutes and even your core whether you want thicker legs explosive power or stronger glutes squats are essential since they mimic natural movements like sitting and standing they improve Mobility strengthen joints and enhance athletic performance one of the biggest benefits of squats is that they stimulate the release of growth hormones like testosterone which helps in muscle building and fat burning plus because they activate your core and lower back they also improve posture and stability body weight squats may seem easy first but if you perform them with perfect form and increase your reps they can be just as effective as weighted squats for muscle endurance and definition stand with feet shoulder width apart chest up and core engaged lower your hips until your thighs are parallel to the floor making sure your knees don't go past your toes keep your weight on your heels and push back up through your glutes to the starting position perform three sets of 15 to 20 reps to make it harder try jump squats Bulgarian split squats or paw squats for maximum leg growth three lunges lunges are one of the best body weight exercises for building strong muscular legs while improving balance and coordination unlike squats lunges work each leg individually which helps correct muscle imbalances and improve stability they primarily Target your quadriceps hamstrings and glutes but they also engage your core and lower back making them a full lower body movement one of the biggest benefits of lunges is that they enhance functional strength they mimic everyday movement like walking running and climbing stairs plus since lunges require more balance and control they activate your stabilizer muscles helping to improve overall athletic performance whether you're aiming for stronger more defined legs or increased lower body endurance lunges are a must have in your workout routine Stand Tall with your feet hip width apart take a big step forward with one leg lowering your body until both knees form 90° angles your back knee should hover just above the ground and your front knee should stay aligned with your ankle no caving in push through your front heel to return to the starting position and repeat on the other leg perform three sets of 12 to 15 reps per leg want to make it harder try jump lunges or Bulgarian split squats if you're enjoying this video and finding these exercises helpful do me a quick favor smash that like button and hit subscribe if you haven't already it not only helps the channel grow but it also keeps you updated with more powerful workouts to get you stronger leaner and Unstoppable let's keep the energy high and jump into the next one four push-ups push-ups are one of the most effective body weight exercises for upper body strength they work your chest shoulders triceps and core giving you that thick powerful look without needing a single piece of equipment unlike machines or barbells push-ups engage multiple muscle groups at once forcing your stabilizers to work harder this leads to more functional strength and muscle definition but push-ups aren't just about muscle size they increase muscular endurance strengthen your joints and improve shoulder stability plus since you have to support your body weight push-ups engage your core making them one of the best exercises for full body strength and the best part you can do countless variations diamond push-ups for triceps wide push-ups for chest Archer push-ups for unilateral strength and even explosive push-ups for power start in a high plank position hands slightly wider than shoulder width lower yourself until your chest almost touches the floor keeping elbows at a slight angle push back up explosively squeezing your chest at the top perform three sets of 12 to 20 reps want more challenge try clapping push-ups or Archer push-ups five glute Bridges most people focus on abs and arms but if you want a powerful physique you can't ignore the glutes your glutes are the largest muscle group in your body and they play a huge role in leg power lower back support and overall athletic performance strong glutes enhance explosiveness improve posture and reduce the risk of lower back injuries by supporting your spine glute Bridges specifically Target the glute Max glute medius and hamstrings helping to develop strong firm and Powerful legs this movement also activates your core and lower back improving overall stability and performance in other exercises like squats running and even jumping lie on your back knees bent and feet flat on the floor Keep Your Arms by your sides drive through your heels and lift your hips until your body forms a straight line from shoulders to knees squeeze your glutes at the top then lower back down do three sets of 15 to 20 reps want to make it harder try single leg glute Bridges six burpees if you want an explosive full body workout that builds muscle and burns fat at the same time burpees are your best friend this Exercise Works your chest arms legs and core plus it skyrockets your endurance and Agility burpees also spike your heart rate helping you burn serious calories while building lean muscle they're tough but trust me they pay off big time if you want to get shredded while packing on muscle burpees should be a regular part of your routine start standing then drop into a squat and place your hands on the floor jump your feet back into a plank do a push-up then jump your feet back in explode upwards into a jump that's one rep perform three sets of 10 to 15 reps too hard remove the push-up or the jump to modify these five body weight exercises will help you build insane muscle without any equipment if you found this helpful make sure to drop a comment hit that subscribe button and turn on notifications so you never miss a new upload now go Crush those gains and I'll see you in the next one peace