I LOVE bodyweight workouts because you can do them anywhere, at anytime, NO EXCUSES!
I designed this with a total body workout in mind. Go from one exercise to the next with little to no rest in between. Finish all 3 sections and then rest. Repeat 2-5x depending on level and time available. I have included a couple links of exercises that may be new to some. When in doubt, Google it!
I have also been doing more rep challenges lately as well. I have found that doing rep challenges, and keeping the reps down (i.e. in 10 rep amounts), helps push me more too, to give it all I got for those 10 reps. Don't forget to stretch when complete. And always start with a light 3-5 minute warm up before beginning.
Here's to SUMMER!
CHEST & BACK
10 Decline Push ups 10 Burpees 10 Superman 10 Mt. Climbers 10 Forearm Pike + Knee to Elbow 10 Second One Arm Plank
ARMS & CORE
10 Plank Jack Legs 10 Push Ups 10 In & Out Abs 10 Straight Leg Crunches 10 Side to Side Ab Hops (Ski Abs) 10 Pike Push ups
LEGS & BUTT
10 Jump Lunges 10 Prisoner Squats 10 Jump Squats 10 Curtsy Lunges 10 Sumo Jump Squats 10 Box Jumps (OR Power Jumps if no box/table available)
LINKS BELOW TO EXERCISES:
Decline Push ups Superman Forearm Pike to plank
+ Knee to Elbow
(start in pike on forearms, then come down to plank position, then bring knee to elbow) Plank Jack Legs In/Out Abs Straight Leg Crunch Side to Side ski abs Pike Push up Prisoner Squats Curtsy Lunges Box Jumps Sumo Jump Squats
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Photo Credit: LHGFX Photography