Life is riddled with school, work, family, friends and a host of other obligations. And, let’s be honest: too often, time restrictions cause our workout to drop to the bottom of the priority list. You can get an effective workout without committing hours at the gym. The best part? No equipment necessary. The only resistance you need is your bodyweight.
Warm-up
- Arm circles: 10 large and 10 small (both directions)
- Arm crossovers: 30 seconds
- Leg swings: 10 front-back and 10 side-side
- High-knees: 45 seconds
- Butt-Kicks: 45 seconds
The Workout
1. Push-Up
Repeat for 45-60 seconds
- Start on all fours with your hands in alignment with your shoulders and knees in alignment with hips.
- Move both hands 3-5 inches outward.
- Extend your legs behind you and onto knees or the balls of your feet.
- If on toes, be sure to engage your core and glutes such that your hips and knees don’t sag.
Beginner: Bodyweight from knees.
Intermediate: Bodyweight from toes.
Advanced: Push up and off the ground, clapping once in the air.
2. Squat
Repeat for 45-60 seconds
- Stand with your feet hip-width apart.
- Bend your hips and drive your butt back using arms as counterbalance. Simultaneously, bend at your knees making a conscious effort to keep the direction of your knees in alignment with your toes.
- Engage your glutes and drive your hips forward, straightening your knees to stand up.
- As you progress through the squat, maintain a neutral spine while keeping your chest and shoulders proud.
Beginner: Bodyweight.
Advanced: Jump up from the bottom of the squat, landing in the starting position and descending into the next rep.
3. Back Lunge w/High Knee
Repeat for 45-60 seconds
- Begin with your feet slightly wider than hip-width apart.
- Take a controlled step back onto the ball of your foot.
- In a swift, controlled and powerful manner, drive your back leg forward, bringing your knee toward your chest.
Beginner: Return to a standing starting position.
Intermediate: Without touching the ground, return the elevated leg back behind you and onto the ball of the foot.
4. Plank
Hold for 45-60 seconds
- Begin in push-up position, keeping your hands in alignment with your shoulders.
- Hold for time. Engage core and glutes such that your hips and knees don’t sag.
Beginner: Bodyweight from knees.
Intermediate: Bodyweight from toes.
Advanced: Move from a push-up position to your elbows, one at a time, then back up.
5. Burpees w/Mountain Climber
Repeat for 45-60 seconds
- Begin with your feet slightly wider than hip-width apart.
- Proceed to squat toward the ground and to a depth you can firmly plant your hands onto the ground without rounding your back.
- Push your legs through the air, landing into apush-up position.
- Do a push-up.
- Power your legs back to where they came from, feet slightly wider than hip-width apart, jumping if desired.
Beginner: Bodyweight.
Advanced: From the push-up position, perform 4 mountain climbers (alternate knees to chest) before the push-up.
