How is it already the last day of July? The summer is absolutely flying by. It’ll be fall before I know it. Before I get into the full body bodyweight workout that I’ll be sharing today, I wanted to share my cardio workout from yesterday quickly.
I spent 30 minutes on the elliptical for a steady state cardio workout. I slept really good the night before so I felt like I had tons of energy. I definitely could have gone longer but I needed to get my workout done because I had a bunch of errands to do. After my 30 minutes on the elliptical I did a 10 minute cool down on the track and then I was out of there to get the rest of my day started.
I know that I’ve mentioned this before on the blog, but I absolutely love the sense of community at my gym. There’s a couple people who I’ve known for years (since I did my internship there back in 2017) who we still chat every once in awhile. People are willing to answer questions or help unload a bar. My membership allows me to workout at any YMCA in the city, but I always come back to this one even though there’s a bigger location that opened a year and a half ago that’s also pretty close. Because the new location is so much bigger you don’t get the same sense of community.
And now onto the bodyweight workout!
Today I’m sharing a full body bodyweight workout. Because it doesn’t require any equipment (though a yoga mat would be useful for the exercises done on the floor), it’s the perfect workout to do at home if you don’t have time to get to the gym on busy days or in a hotel room if you’re travelling.
Bodyweight workouts not your thing? Check out my workouts page to find all the workouts that I’ve shared on the blog. They’re categorized by type of workout so it’s easy to find exactly what you need.
For this workout you’ll want to do 12 reps of each exercise and then move onto the next one in the circuit. Once you come to the end of the circuit, repeat it 3 more times for a total of 4 times for the circuit. Once you’ve completed the circuit 4 times through, move onto the next circuit. For exercises that you do on each side of the body such as lunges, punches, or bicycle crunches, complete 12 reps on each side.
Walking lunges
Stand with feet hip width apart. Step forward with one foot so that the front 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 back foot back towards your front foot and end by standing straight up with your feet hip width apart again. For the second lunge step forward with the other foot. Continue alternating legs.
Push ups
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.
Crunches
Lie on your back with your knees bent and feel flat on the floor. Place your hands behind your head. Slowly lift your shoulder blades off the floor. Make sure your neck stays in a neutral position. The upper back should be moving, not the neck. Slowly lay back down on the floor.
Bodyweight squats
With feet hip width apart and hands in front of you to help with balance, use the glutes to lower your hips back and down while bending at the knees. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, using your glutes to propel yourself.
Tricep dips
Using a chair or bench, 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).
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.
Curtsy lunges
Similar to alternating lunges, instead of stepping straight back with your left leg, you place your left foot behind you and to the right, so that it crosses behind you and return to standing. Repeat with your right foot stepping back and to the left.
Punches
Stand with your feet hip width apart with your left foot slightly forward. Lift your arms up so that your hands are in front of your face with your left hand slightly forward. Punch one hand at a time in front of you, repeating as quickly as possible while maintaining good form.
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.
Does your gym, barre or yoga studio, or where ever you workout have a sense of community? What’s your favorite bodyweight exercise?
As always, you should talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for you.