POPSUGAR ME

It's a Bodyweight Workout You Can Print and Do Anywhere — No Excuses!

09/06/2018 - 08:38 PM

There are so many ways to strength train [1] — dumbbells, barbells, med balls, kettlebells — and we like them all. But bodyweight workouts are perfect for doing anywhere since you don't need any equipment they turn your body into a gym. We created this bodyweight workout to help you bust through any excuses holding you back: it requires no equipment, you can print it, and the moves are not complicated.

Click for a printable PDF of this workout [3]. Keep reading for detailed explanation of the exercises.

Warmup: High Knees

Warmup: Jumping Jack

Warmup: Run in Place

Warmup: Invisible Jump Rope

Warmup: Quick Skip

Circuit One: Squat — 20 Reps

Circuit One: Squat Jump — 15 reps

Circuit One: Burpee — 10 Reps

Circuit 2: Mountain Climbers — 20 Reps

Circuit 2: Push-Up — 15 Reps

Circuit 2: Bridge — 10 Reps

Circuit 3: Alternating Back Lunge — 20 Reps

Circuit 3: Plié Squat — 15 Reps

Circuit 3: Heel Raises — 10 Reps

Core Work: Seated Russian Twist

Core Work: Elbow Plank

Core Work: Bicycle Crunch

Core Work: Superman

The basic Superman exercise targets your back and backside. Make this exercise even more challenging for your tush and hamstrings by squeezing an exercise ball between your lower legs.


Source URL
https://me.popsugar.com/fitness/Bodyweight-Workout-Travel-44927546