You can get in great workouts just using your body weight!
Happy Spring y’all!
It’s April and I couldn’t be more excited! Warm weather is on it’s way and I have a few trips/vacations planned soon, so I am in a great mood.
Speaking of warm weather and vacations, several of our clients have been on, or are about to go on Spring Break and they were asking for workouts that they could do while on vacation! Since a lot of them won’t have access to a gym or any type of equipment while they are gone, I put together 2 full-body workouts they can do while they are on vacation!
Keep in mind that the workouts I have put together are for the “lowest common denominator.” That is, I made them as simple and easy as possible, so that they work for everyone. You can easily up the intensity of difficulty of these workouts by adding weight, adding reps, adding rounds, holding the position longer, etc. So if you do the workouts and don’t find them to be super challenging, make sure you adjust according to your ability level.
Alright, I won’t keep you waiting any longer… here we go!
Workout 1:
10 breaths in rockback (for those of you not familiar with the breathing, see this video, it will help explain)
Follow this warm-up:
Circuit 1:
A1) Wall Sit (wide stance, then narrow stance, then wide stance) x 20 seconds each
A2) Plank x 5-10 seconds x 2-3 times
A3) Side Plank x 5-10 seconds x 2-3 times
Rest minimally between exercises, and rest 1 minute between circuits. Repeat twice for a total of 3 circuits.
Circuit 2:
B1) Glute Bridge or Single Leg Glute Bridge with 3 second hold at the top x 10
B2) Walk-Out x 6-10
B3) Shoulder Blade Retraction with Dynamic Blackburn x 10
Rest minimally between exercises, and rest 1 minute between circuits. Repeat twice for a total of 3 circuits.
Workout 2:
10 breaths in rockback (for those of you not familiar with the breathing, see this video, it will help explain)
Follow this warm-up:
Circuit 1:
A1) Body Weight Squat x 12 (can add weight if available)
A2) Walk-Out with Shuffle/Push-up/Turn-and-Reach x 8
A3) Split Squat/Stationary Lunge x 8 each leg
A4) Slow Mountain Climber x 6-10 each leg
A5) Birddog with 5 second hold + 1 diaphragmatic breath x 4 each side
Repeat circuit 2-4x for a total of 3-5 circuits resting as needed between exercises and sets.
Hope you enjoyed these two body weight workouts that can be done at home, in a hotel room, or anywhere you may be!
Please comment below and let me know your favorite at home body weight workouts!
Molly Galbraith is a Certified Strength and Conditioning Specialist and Coach who has dabbled in both Figure and Powerlifting competitions. She is Co-Founder of Girls Gone Strong and J-M Strength.Her life's mission is to help women give themselves grace and compassion when it comes to their bodies so that they can discover and accept what their best body looks like.
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