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Back-up Bodyweight Workout

Back-up Bodyweight Workout


Sometimes getting to the gym just isn’t in the cards for the day. You may have to stay home because your child is sick, you’re traveling for work, or your schedule is completely booked. Squeezing in a 30-minute bodyweight workout is a great solution for times like these. You can do the following workout anywhere. All you need is your body and a great playlist to motivate you! I’ve provided a link to one of my favorite playlists at the end of this post.


Warm-up:


High Knees: 30 reps alternating

Butt kicks: 30 reps alternating

Squat: 12 reps

Arm circles: 12 reps in each direction

Inchworm: 8 reps

Forward lunge with a twist towards leading leg: 24 reps alternating


Workout: Complete 3 rounds of the following exercises.


Squat with arms overhead: 15 reps

Inchworm to push up: 12 reps

Single leg reaches: 15 reps per side

Plank shoulder taps: 24 reps alternating

Single leg glute bridge: 15 reps per side

Side plank hip dips: 15 reps per side

Reverse lunge to balance: 15 reps per side

Plank reaches (in high plank lift opposite arm and leg and then return to the floor, repeat for other side): 24 reps alternating


Don’t forget to stretch!


Click the image below to jam out to my Motivation Mix!