Bodyweight Workout {Full Body}

This full body bodyweight workout is great for any fitness level.  Check out the descriptions below for modifications and details regarding how to complete each exercise. 

Bodyweight Workout - Full Body

Happy Hump Day, Friends!

Today I am sharing a workout with you that is perfect for doing at home.

Lately, Brian and I have been experimenting with our new workout schedule.  Brian’s work schedule is different than what it was in Denver and my schedule is always changing and will be changing again in a couple of months.

Because we are trying to figure out the best plan for us, we have been trying out some new-to-us fitness centers.  The workout I’m sharing today is inspired by the type of workout we have been completing in one of our favorite new classes!

This workout is one that you really chip away at.  I find it best to work at a steady pace and make your way through each movement with good form (technique is always key!!).  If you start to fast, then you may burn out before you get to the last few exercises or reps…no fun.

Bodyweight Workout – Full Body

Equipment Used

  • Mat, optional

There are 10 total movements in this workout.  The first exercise starts with 100 reps.  Because we are completing so many repetitions, make sure to take things at a comfortable pace for you.  This is not the type of workout where it is best to rush through.  Focus on engaging your core the entire time and taking any necessary modifications.   If you want to get competitive with yourself, record your time after completing the workout and then complete the workout in a couple of days or next week and see if your time improves.

*As with any fitness class/program/workout, please make sure to warm up and cool down/stretch and modify as needed and check with your doctor if necessary!

Bodyweight Workout - Full Body

Air Squats:  Begin with your feet just outside of your hips.  Keep your weight in your heels as you sit your hips down and back.  Make sure to keep your chest lifted and squeeze through your backside as you stand.

Plank:  Begin with your hands under your shoulders and your feet in line with your hips.  Pull your belly button into the spine and extend from your heels through the crown of your head.  Keep your body in one long line. Option – this can be completed on your knees.

Lunges:  Stepping forward or backward.  Keep your feet in line with your hips and land in a 90 degree angle at the bottom of the lunge.  Alternate sides.

Straight Leg Sit Up with Twist:  Lie on your back and extend your arms over head.  Lift your body up off the mat utilizing your abdominal muscles and bring your arms towards your right foot.  Lower back down to starting position and bring your arms up towards your left foot.  Continue to alternate sides.  Option – bend your knees.

Lunge with Knee Lift:  Begin with your feet hip width apart and step back with your right leg lowering down into a lunge with each leg at 90 degrees.  Push off with your right (back) foot and stand up lifting your right knee towards your chest.  Repeat on this side for 25 reps and then complete 25 reps on the other foot.

Bridge:  Lie on your back with your feet hip distance apart and close to your bottom.  Drive through your heels as you lift your hips up towards the ceiling.  Gently lower down one vertebrae at a time.

Tricep Dips:  Face your fingers towards the front of the mat and place them behind you.  Lift your body up off the mat and gently lower down by bending your elbows to the back of the room.  Make sure to keep your butt close to your hands and your chest lifted.

Burpees:  Begin by jumping up into the air then lowering your body down into a push up position.  Then, jump or walk your feet into your hands and either jump up or stand up.  Continue to repeat this motion for 20 reps.

Pushups:  Begin in plank position with your hands just outside your chest.  You can complete these on your knees or toes.

Drink water and cool down.

Let me know if you give this workout a try!! As always, I love your feedback.

Bodyweight Workout - Full Body

Hope you have a great rest of the week!

Question of the day:

  • What is the most important factor for you when deciding on a new gym?

Comments

  1. Great workout! I’ll have to give it a go!

  2. Didn’t have time to get to the gym.. did this in my apartment tonight.. great workout!!

    • Tara Deal Rochford says:

      YES! Love it!! Was planning on doing it this morning because I had a test to take early, but we have a friend stayign with us and the burpees were too noisy…thankfully I have some equipment and did a resistance band workout!

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