Last updated on May 7th, 2019
Bodyweight Workouts You Can Do Anywhere
Bodyweight workouts can be a fitness savior when it comes to a busy lifestyle- kids or no kids. Plus, training using your body as resistance is a great way to boost your strength (check out how to use bodyweight training for your goals). They’re also a great way to achieve a whole different set of fitness goals!
Not only are bodyweight workouts effective but they truly give you the option to get a workout in anywhere you can. These kinds of workouts make wonderful travel programs or “get something done during naptime” workouts 😀
One common problem with training using just your own bodyweight though is that sometimes you’re limited in which muscles you can target.
I’m a big advocate for targeting the posterior muscles (, especially the upper back. Strengthening these muscles helps improve posture, alleviate lower back pain and boosts your all around strength.
Unfortunately, unless you have access to a bar, trx or bands, this can be a bit difficult to make happen. Which is why i personally love when my clients grab a set of resistance bands. They’re cost effective, easy to store and gives you the option to hit thoue necessary muscle groups.
However, for these bodyweight workouts I wanted to make sure you could do them absolutely anywhere. No bar, no bands and no playgrounds.
Feel free to swap some of the exercises for ones you’re specifically working on or complete the bodyweight workouts exactly as they are!
These workouts vary in style and time, but all of them are effective and will give your muscles a sweaty workout.
Looking to just check out the exercises? Click here for a demo video of all three programs!
Psst: if you need any help, check out my sister site Fit Just For You <– In real life I’m a personal trainer.
Program # 1 – Geared Towards Beginners
If you haven’t worked out in a while or are just trying to get back into the swing of routine, this program is for you! If you’re brand new to fitness and looking to boost your strength, you can always check out my Ebook- How To get Strong AF which gives you four months of workouts programs that all build off each other!
*note: this program does not provide a warm up. Please make sure you warm up appropriately before jumping in
Perform all exercises within the same letter grouping back to back for the prescribed number of repetitions. Take a break. Repeat the same letter grouping for the prescribed number of sets. Move onto the next group of letters.
A1. Bulgarian Split Squats 10/leg x 3
A2. Paused Squats 12 x3
A2. Plank w. Shoulder Tap 8/arm x 3
B1. Bodyweight Good Mornings 12 x3
B2. Push Ups 12 x3
C1. Single Leg Glute Bridge 12/leg x2
C2. Hollow Body Holds 10s x2 x2
Program #2 – Geared Towards Fat Loss & intensity Fanatics
This program is circuit based meaning your heart rate will increase and you’ll be a bit breathless. Ensure proper form on each and every repetition, don’t just go through the movements as fast as you can.
*note: this program does not provide a warm up. Please make sure you warm up appropriately before jumping in
Perform the exercises of the first letter in order for the prescribed number of repetitions. Rest. Repeat the same exercises until prescribed sets are completed. Finish with the repetitions of the next letter.
A1. Bodyweight Walking Lunges w. Forward Lean 10/leg x 3
A2. Push Ups 15 x 3
A3. Sliding Hamstring Curl 12 x 3
A4.Tricep Push Ups (from knees as needed) 10 x 3
A5. Single Leg Hip Thrust w. 3sec Pause 10/leg x 3
B1. Plank Walkouts 6 x 2
Program #3 – For Those Who Want To Get Strong
This program is geared towards those of you who want to master your body and excel at being strong. Within the exercises, chose a progression appropriate for your current abilities.
*note: this program does not provide a warm up. Please make sure you warm up appropriately before jumping in
Perform each exercise within the letter category for the prescribed number of repetitions. Rest. Repeat until prescribed sets are completed before moving onto the next letter.
A1. Single Leg Deadlifts 6/leg x3
B1. Inverted Row amrap x3
C1. Single Leg Squat rollups 5/leg x2
D1. Tricep Push Ups amrap x2
E1. Sliding Curtsey Lunge 8/leg x2
E2. Lsit alap x2
Note: AMRAP means as many reps as possible
Don’t forget to pin these Bodyweight Workouts fit for every goal!
So there you have it: a couple of bodyweight workouts to help you stay fit literally anywhere. They’re quick, sweaty and effective when it comes to keeping your muscles moving.
And if you missed it, below is a video demo of all the workouts!
I love that you can do these anywhere! I know when I am traveling and away from my gym its so easy to just bag the workout! I love that I could do these anywhere I travel to! Thanks for sharing!
They definitely work for traveling! I personally love either bodyweight or band workouts when I’m traveling because it keeps it simple. The last thing you want on vacation is a bunch of “to do’s”
These are excellent workout routines that anyone can do!
Thanks! They’re definitely great to have on hand!