As promised, your free
bodyweight workout:
Lower Body
Upper Body
Core
Excercise 1 - Air Squats
- Stand with feet shoulder-width apart
- Lower into the bottom of a squat, pushing your hips back and down
- Stand up out of squat to full hip extension, keeping your chest up
- Your knees should be in line with your toes
3
Sets
12-15
Repetitions
Excercise 2 - Single Leg Hip Thrusts
- Place your upper back on the bench
- Push through your heel, raising your hips
- Engage your glutes at the top
- Work both sides
3
Sets
12-15
Repetitions per side
Excercise 3 - Wall-Sits
- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time
3
Sets
30
Seconds
Excercise 1 - Push-ups
- Start with your hands just outside the shoulders
- Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up
3
Sets
12-15
Repetitions
Excercise 2 - Supermans
- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position
3
Sets
12-15
Repetitions per side
Excercise 3 - Dips
- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward
- Extend your arms, engaging your chest to push up
3
Sets
12-15
Repetitions per side
Excercise 1 - Side Plank with Hip Raises
- Start in a side plank position
- Raise your hips, keeping your core engaged
- Lower with a slow and controlled movement
- Work both sides
3
Sets
12-15
Repetitions
Excercise 2 - Russian Twists
- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees
- Clasp your hands together in front of your core
- Twist your torso from side to side
3
Sets
12-15
Repetitions per side
Excercise 3 - High Plank Shoulder Taps
- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side
3
Sets
10-12
Repetitions per side
