Man runs on sand as part of his bodyweight workout.

5 SIMPLE BODYWEIGHT WORKOUTS

We’re big fans of bodyweight workouts. Lifting, pushing and pulling your own bodyweight is important. In terms of functional training, there’s really no better or more important functional training than being able to move your body in ways that mimic every day life.

Aside from the functionality aspect, bodyweight workouts are great because they require no equipment and can be done anywhere (for the most part). So whether you’re traveling, at home, visiting relatives or in a hotel room, you can do almost all of these movements no matter where you are.

Mixing it up – it’s always a great idea to mix your workouts up to keep your body guessing and changing. If you’re someone who always does the same workouts, this is a great opportunity to mix things up and try something new. You can take these workouts to the gym as well if you like to workout in that environment. Either way, get a fresh perspective on bodyweight training with these workouts!

THE 5 BODYWEIGHT WORKOUTS

*Always perform a 5-10 minute warm up and 5-10 minute cool down for all workouts.

Good Warm Ups: Dynamic Flexibility, Walking or Jogging, Foam Rolling

Good Cool Downs: Dynamic Flexibility, Walking or Jogging, Foam Rolling or Static Stretching

Workout 1

Squats x 20
Push Ups x 20
Speed Run (in place) x 30 seconds
Supermans x 20
Rest 30 sec – 1 minute
Repeat circuit 3-5 rounds

Workout 2

Jump Squats x 20
Plyo Push Ups x 20
Burpees x 20
Mountain Climbers x 20
Rest 30 sec – 1 minute
Repeat circuit 3-5 rounds

Workout 3

Pull Ups (or bodyweight rows) x 20
Sumo Squats x 20
Plank Jacks x 20
Narrow Push Ups (tricep push ups) x 20
Ski Squats x 20
Side to Side Lateral Hops x 20
Rest 30 sec – 1 minute
Repeat circuit 3 – 5 rounds

Workout 4

Sprint 30 seconds – 1 minute
Rest (active rest – walking, step touch, etc) – 30 seconds – 1 minute
Skaters 30 seconds – 1 minute
Rest (active rest – walking, step touch, etc) – 30 seconds – 1 minute
Repeat superset 3 – 5 times

Workout 5

Squats x 1 minute
Push Ups x 1 minute
Sprint x 30 seconds
Reverse Lunges Alternating x 1 minute
Dips x 1 minute
Sprint or Jump Rope (with rope or air jumps) x 30 seconds
Rest 30 seconds – 1 minute
Repeat circuit 3-5 rounds

WORKOUT TIPS

If you’re unsure of any of the movements, please go to youtube and search for that specific movement to view proper form -or- ask a fitness professional to show you proper form.

Go at your own pace and make sure to work at YOUR LEVEL! If you can only complete 2 rounds, don’t sweat it! Keep working week after week until you can complete 3. If 5 rounds is still easy and you want to bump up then please add more rounds! It’s all about making it work for you. You might need a longer break in between rounds which is also fine. You do want to push yourself and get your heart rate up but pushing beyond your limit is not safe.

Have fun! Write your workouts down or track them on your phone so you can see how you are progressing over time. Put on some fun music and enjoy the sweat!

If you need help with personalized workouts or nutrition, check out our Health & Wellness Coaching. Or join us for a fitness retreat to jumpstart your healthy habits!

CHECK OUT MORE WORKOUTS: GO TO WORKOUTS

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