Bodyweight Workout – At home

Posted: November 18, 2010 in WORKOUTS & CHALLENGES

I know that many of you don’t have access to a gym.  Some of you have also asked for an easier routine.  Well, here’s a very basic bodyweight routine that you can do right at home.  Modify as need be.  For example, if you can’t do regular push ups, go to your knees or do wall push ups.

Do 5 minute warm-up of some sort of cardio (Jog in place, jump on your cardio machine, do jumping jacks — just get your body moving)

Set One – Do each exercise once and then repeat set three times.

Plank – 1 minute (Modify if you can’t do a minute, do 30 seconds.)

Side Plank – 1 minute – Alternate sides so that it is done right, left, right, left, etc. (Again, modify if you need to.  If you can’t do this at all, fine.  Do 60 bicycles instead – each twists to the side counts as one)

1 minute mountain climbers

Set Two – Do each exercise once and then repeat set three times

15 Push Ups

15 burpees

15 Squats

15 burpees

10 Three-Way Lunges on each leg – A Three-way lunge is a forward lunge, side lunge and back lunge.  1 rep is complete after you have done all three lunges.  Here is a video demo:

You’ll note that in the video they use a weight.  You don’t have do.  That’s more advanced.  If you can though, that’s great.

Set Three – Do each exercise once and then repeat set three times

15 glute bridges

1 minute mountain climbers

15 single leg glute bridges on each leg

1 minute mountain climbers

15 dirty dogs on each leg

1 minute mountain climbers

If you need help with form, a lot of the exercises I do are demonstrated at http://www.acefitness.org/workouts/

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