Before I get into the bodyweight workout, I wanted to share my lower body strength workout that I did yesterday morning.
I’m still loving the Peloton app. I filtered the strength training workouts for one that focused on the lower body and was only 30 minutes long. A few popped up and I decided to go with an Andy Speer workout. He’s quickly becoming a favorite instructor of mine.
The workout included lots of squats, lunges, and planks. Needless to say, by the time I was done I was exhausted. Andy got me to work really hard and I was sweaty and out of breath by the end of the workout. I followed it by a quick 10 minute stretching session. I was reminded again yesterday how tight my hamstrings and hips are. They need a lot of work.
And now onto the workout I’m sharing today!
This bodyweight workout is the perfect workout to do at home because you don’t need any equipment other than a wall for the wall sit and a yoga mat for the push ups and planks. I’ve started getting creative when it comes to working out since my gym closed due to the pandemic back in March. It’s hard to believe that it’s been months since I last stepped foot in a gym!
If you have a good home workout set up at home and have some equipment at your disposal, be sure to check out my workout page. I have a ton of workouts over there to pick from. All of the workouts are categorized so it’s easy to find exactly what you’re looking for.
For this bodyweight workout you’ll be alternating 30 seconds of work with 30 seconds of rest. Start at the top of the list with the bodyweight squats and work your way down. After you’ve completed the curtsy lunges rest for as long as you need to catch your breath, and then start over again with the first exercise. Complete the circuit 4 times through for a full workout. I’ve listed descriptions of all the exercises below just in case you’re unfamiliar with any of them. They should all be pretty straight forward though. If you end up doing this workout be sure to tag me on Instagram. I love seeing people doing the workouts I share on the blog.
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.
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.
Alternating 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 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 30 seconds.
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.
Burpees
From a standing position crouch down with your hands in front of your feet on the floor. Jump your feet back behind you so you’re in a plank position. Jump your feet back in towards your hands and then jump up while clapping your hands above your head.
Wall sit
Stand with your back to a wall and slowly slide your back down while stepping out your feet until your knees are bent at a 90 degree angle and your thighs are parallel to the floor. Your feet should be about hip width apart. This is an isometric hold, so you’re staying in this position for the entire time.
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.
What’s your favorite exercise to include in a bodyweight workout? What’s the longest time you’ve gone without going to the gym?
As always, talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for you.