Bodyweight Workouts You Can Do Anywhere

Bodyweight full-body 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 boost your all-around strength.

Unfortunately, unless you have access to a bar, TRX or resistance bands this can be a bit difficult to make happen (check out the best and most cost-effective workout equipment to have at home!). Which is why I personally love it when my clients grab a set of resistance bands. They're cost-effective, easy to store, and gives you the option to hit those 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? Here's 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 Certified Strength & Conditioning Specialist.

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 these SMASH Fit For Life program as well.

*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 the 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 the 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.

 

Shelby aka Mama Bear