Love me a good bodyweight workout that I can do just about anywhere. Check out this complete workout that I’ve got for you today!
Now more than ever, it’s hard to make hours of time to spend at the gym. That’s totally fine. Good and done is better than perfect and not done.
Why Bodyweight Workouts Are Great
Listen, it’s not a secret that I love lifting heavy weights. There are so many awesome mind and body benefits to challenging your muscles and going “heavy.”
That being said, I do mix bodyweight workouts into my routine. Here’s a few reasons why they’re great:
1) If you’re just getting started, don’t underestimate the power of a bodyweight workout. Just. Get. Moving. Stop making the barrier to entry so high and psyching yourself out. Virtually all bodyweight movements are scalable to meet your level.
2) You can still focus on functional movements. Functional movements are things that make you better at everyday life patterns like squatting, hingeing, pressing, pulling, and jumping. While I love grooving those motions with my Made Strong program, you can absolutely do them with just bodyweight.
3) No equipment = keep it simple. You can do bodyweight workouts anywhere you have a little room. Just remember to focus on movement quality and challenging yourself.
Snag This Bodyweight Workout
Today’s workout is going to give you a total body strength workout. You’ll work your legs, arms, and core. I even tossed in some bonus glute work, too. (I recommend a set of mini-bands for the glute work. I got mine here.)
Bodyweight Park Workout
Complete 5 rounds of:
- 8 Step-ups (each leg) + 8 Bodyweight Squats
- 8 Perfect Push-ups / Burpees / Mountain Climbers
- 8 V-Ups
Go through one set of each movement then rest 1-2 minutes. Start again at the top of the sequence.
Follow up with a bonus finisher…
2 Rounds (with mini-band):
- 20 Lateral Steps
- 20 Reverse Taps
Modifications for This Bodyweight Workout
Need to modify a movement? No problem. There’s always a way to get a similar stimulus but with a movement that’s at your level. Of course, if you want to make things harder, you can increase the number of reps, rounds, or for some of the movements, add weight.
These are only suggestions and are by no means the only modifications.
- For the step-ups: sub forward lunges
- For the bodyweight squats: tap your butt on a bench or box to decrease the range of motion
- For the push-ups / burpees / mountain climbers: do the push-up with your hands elevated on a bench, remove the jump from the burpee, do the mountain climbers with your hands on a bench
- For the V-ups: keep knees bent instead of extended or sub a hollow hold or hollow rock instead (10-15 second hold)
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