Your toy-free, challenging, bodyweight workout awaits

January 22, 2019 Health, Workouts Comments (0)

It seems not a week goes by without another “toy” being introduced to the fitness world. I love adding new elements to my classes. I jumped on the Penalty Box Fit bandwagon, and have purchased box jumps, loop bands, resistance band, kettlebells, and more. While these are fun and add excitement to our workouts, sometimes we need to get back to the basics. We all have one toy easily at hand: our own bodyweight.

I love bodyweight exercises: they’re convenient, challenging, and free. More than anything, I love the feeling of using my own body to create a strength and sweat session.

They are also great for traveling, because all you need is a little space, and maybe a killer playlist. Take this along with you next time you travel. Throw a towel down on the hotel floor if you don’t have a yoga mat. (Because…eew)

Are you traveling or don't have any workout equipment? Try this challenging workout. The only thing you need is your bodyweight (and maybe a sweat towel.)

I gave my classes this workout once. Actually, twice. One was on a mild weather day, and the other experience was hot and humid. Let’s just say I received far fewer dirty looks and grumblings during the first sampling of this full-body workout.

If you’re unclear what some of the exercises are, watch this video where I demo each movement. Remember to always listen to your body and adjust as necessary. A few of the exercises have links to tutorials I’ve done that show progressions and regressions of each exercise.

Perform each station for 5 minutes. Do as many rounds as possible (AMRAP). Take a 30-second break after each 5-minute station (or more if you need it!)

Click here for a printable version.

Warm up:

10 Hug & Love

10 High Knees (stay low impact)

10 Low Impact Jumping Jacks

5 Swings

5 Squats

Anything else you like to do to get your muscles warm and heart pumping

Station 1

10 Push-ups (here’s my YouTube video showing several variations)

5 Burpees

20 Squats (here’s my YouTube video on the basics of a squat)

Station 2

10 V-ups

10 Star Jumps or Jumping Jacks

20 Lunge Jumps

Station 3

10 Jump Squats

10 Dips

20 Plank Jacks

Station 4

20 Cross Punch

20 Mountain Climbers

5 Side Lunges each side

Station 5

20 Plie Squats

20 Heismans

20 Toe Touches

Cool Down:

Side to side dynamic stretch

Knee circles

Hug & love

Dynamic kicks forward and backward each leg

Stretch anything else that feels tight or fatigued

Don’t forget to refuel within 30-60 minutes!

Looking for more workouts? Check out my library here.