It's time for another new workout here on GFF. This time I thought I'd create one that's perfect for days when you can't get away to the gym. The only equipment you need is a chair to do the triceps dips on. The rest of the moves are bodyweight. I even added in a bit of jump training with the jump squats and jump lunges. As always, if high impact exercises don't work for you, be sure to modify and do regular squats and lunges instead – you're still going to get a great workout in.
In case you're unsure of any of the exercises I've included in this workout, you can find the details on each one below.
Forward lunges // Stand with feet hip width apart. Step forward with one foot so that the forward leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot. Continue alternating legs for the entire 60 seconds.
Pushups // Starting on your toes and hands, make sure your body is a straight line from your heels to your knees, hips, shoulders, and neck. Your hands should be a bit wider than your shoulders. Slowly bend at the elbows, lowering yourself to the ground. Try to get at low as possible, and then push yourself back up, all the while maintaining that straight line. An easier modification is instead of being on your toes, lower to your knees.
Jump squats // Similar to a bodyweight squat, the downward squatting motion is the same. As you come up move quickly and then jump up, landing as gently as possible and going straight into another squat.
Plank // The plank is very similar to the starting position of a pushup. Your hands are slightly wider than shoulder width, and your body is a straight line from your head, through your shoulders, hips, and knees, to your heels. Just like with the pushup, if you need an easier modification, use your knees instead of your toes.
Glute bridge // Lie on your back on the floor with your knees bent and your feet close to your butt. Raise your hips up off the floor by contracting your glutes, leaving only your feet, shoulders, and head on the floor. Relax your glutes and return your hips to the floor. To do a single leg glute bridge, raise one foot up so the knee is straight. Use your remaining foot on the ground to push off the floor and raise your hips while contracting your glute.
Jumping jacks // Stand with feet together and arms at your sides. Jump both feet apart from each other while raising your hands above your head with straight arms. Jump your feet back together and lower your arms to the starting position.
Triceps dips // Using a chair, place hands on the edge with fingers pointing towards the back while stepping out your feet so that they’re hip width apart and your hips are above the floor. Slowly bend at the elbows to lower yourself and then use your triceps to move yourself back up to the starting position. Your knees can be bent (easier) or left straight (harder).
High Knees // Starting in a standing position, quickly bring your left knee up in front of you as high as you can. Step back down and repeat with your right leg. Repeat.
Bicycle crunches // Lay on your back with your knees bent and your feet flat on the floor. With your hands behind your head and elbows out to the side, bring your feet off the floor so that your shins are parallel to the floor and your knees are bent at a 90 degree angle. Bring your shoulder blades off the floor and alternate bringing your left elbow towards your right knee, and your right elbow towards your left knee. Your feet should look like they’re pedaling a bike.
Jump lunges // The only difference between regular lunges and jump lunges are the transition between legs. Instead of stepping, jump.
Mountain climbers // Start in a plank position. Jump one foot up as close to the hips as possible while bending at the knee and hip. Then jump that foot back while bringing the other foot up. An easier modification is to use a chair to put your hands on.
Remember to check with a doctor before beginning to workout. As always, honor your body and modify this workout as needed.
What's your favorite bodyweight exercise?
My name is Fiona and I'm a CSEP certified personal trainer, yogi, soccer player, and foodie (baking is my thing) living in Calgary. Thanks for visiting Get Fit Fiona. I hope you enjoy the sneak peek into my life and the workouts and recipes that I share.