Body Weight Exercises
Complete This Workout At Home Using Your Body Weight.
This workout includes three rounds of exercises focused on maintaining your strength when you’re unable to workout at your gym. You can complete this workout 2-3 times per week. Full rest days in between workout days are recommended.
If you feel unchallenged using body weight for resistance, here are options to add intensity to the exercises:
Increase the rep count
Slow down the rep tempo
Hold for time (isometric), instead of counting reps
Reduce stability by standing on one foot or using on arm
Please Note: At the beginning of every strength training workout, you should warm up with the Mobility Improvement Exercises presented in the Home Workout Blog.
Warm Up - Complete 1 Round of Mobility Improvement Exercises
Round 1
1 Leg Hip Bridge
Push Up
Wall Sit
Front Plank
Elbow Bridge
Round 2
Leg Curls w/Towels
Wall Push-Away
Step Up
Curl Up
Isometric Row w/Towel
Round 3
Good Morning w/Reach
1 Arm Wall Push Up
Split Squat
Side Planks
Lunge w/Rotation
Round One
1 Leg Hip Bridge
Lie on your back with knees bent, heels under your knees, and arms at your sides.
Lift one foot off the floor, pull the knee toward your chest, and hold your lifted leg in a static position.
Use your heel to lift your hips off the floor until you reach a bridge position (knee inline with your chest).
Complete 10-15 reps on each side.
Good Form Checks:
Avoid jerking your top leg and lower back to assist movement.
Pause at top of movement and complete your reps slowly.
Beginner Option:
Start with 2 leg hip bridges.
Advanced Option:
Elevate foot on a step to increase range of motion.
Push-Up
Start in a planked position (on the floor or an inclined surface) with hands placed just outside of your shoulders.
Press up, then lower yourself down aiming your chest towards the floor or inclined surface.
If push-ups are uncomfortable on your hands, try pushing off a set of dumbbells instead of the floor.
Complete 10-15 reps.
Good Form Checks:
Don’t flare out your elbows, keep them closer to your sides.
Remain planked throughout the push-up, no bending knees or hips.
Go as deep into the movement as possible, one deep push up is better than 5 half-way push ups.
Beginner Option:
Use a bench, countertop, or wall, if unable to complete push-ups from the floor.
Advanced Option:
Pause for 3 seconds at the bottom of the push-up for each rep.
Wall Sit
Stand with your back against the wall and your feet shoulder width apart.
Slide down the wall into a seated position until your thighs are parallel to the floor.
Sit as tall as possible and raise your arms in front of you.
Work to hold this position for 60 seconds.
Front Plank
Start in a push up position on your hands. You can also plank on your forearms.
Make sure your hands are directly under your shoulders.
Start with a 30 sec hold, then work up to a 1-minute hold.
Advanced Option:
Lift one arm or one foot off the floor to reduce your stability.
Elbow Bridge
Lie on your back with your knees bent and your heels beneath your knees.
Place the back of your arms on the floor with your elbows close to your sides.
Push through your elbows and lift your upper back and shoulders off the floor.
Complete 10-15 reps, or hold the position for time (5-10 seconds x 3).
Good Form Check:
Relax your neck and take full breaths between reps.
Squeeze your shoulder blades together as you push your back and shoulders off the floor.
Round Two
Hamstring Curls w/Towels
Place two towels under your feet, lie on your back, with your knees bent.
Keep your hands on the floor (palms down) and even with your hips.
Use your heels to push your butt off the floor and get into a bridged position.
Keeping you butt off the floor, straighten your legs by sliding your heels forward.
Return to the bridged position to complete 1 rep. Complete 10-15 reps.
Good Form Check:
Lock your core and keep your body stable throughout the movement.
Wall Push-Away
Stand about 3 feet away from the wall with feet shoulder width apart.
Push your hips back, slightly bend your knees, and bend forward until your hands touch the wall.
Keep you back flat, bend your elbows to bring your head to the wall, and raise up on your toes.
Push away from the wall against the resistance of your legs pushing forward.
Look down toward the floor throughout the exercise.
Complete 10-15 reps using a slow tempo.
Good Form Check:
Keep your back parallel to the floor.
Step Ups
Use the bottom step in your home.
Place one foot on the step and push yourself up applying force through your heel.
Bring your opposite (non-working) knee up to your hip.
Slowly return the non-working leg to the floor and step off the box/step.
Complete 10-15 reps on each side.
Alternative Option:
Stand beside the step, and step up laterally.
Curl Ups
Lie on your back with one leg straight and the other leg bent.
Place both hands beneath your lower back.
Lift your shoulders off the floor and point your chin towards the ceiling.
Hold this position for 5-10 seconds and repeat the hold 3 times.
Reverse leg position and repeat 3 holds as instructed above.
Isometric Towel Row
Get into a split stance and place a towel under your front foot.
Using the hand opposite your front foot, pull back on the towel until your elbow is even with your side.
Hold this position for 10 seconds, repeat on the side, and complete 5 holds on each side.
Good Form Check:
Keep your back flat throughout the movement.
Round 3
Good Morning w/Reach
Stand with your feet shoulder width apart.
Keep your knees soft with a slight bend, and maintain this position throughout the movement.
Raise your hands above your head.
Push your hips and hamstrings back as far as you can until your trunk is parallel to the floor.
Keep your lower back arched. You should feel increased tension in your hamstrings.
Push your hips forward and return to a full stand.
Complete 10-15 reps.
Good Form Check:
Squeeze your glutes starting at the bottom of the movement and maintain tension until you return to the top of the movement.
1 Arm Wall Push Up
Face a wall or another surface such as a countertop.
Get into a planked position and place one hand on the wall/counter.
Slowly lean into the wall, resist using your palm, and keep your elbow close to your side.
Push away from the wall and keep your shoulders squared to the wall.
Complete 10 reps per side using a slow tempo..
Good Form Check:
Lock your core and stabilize your body throughout the movement.
Advanced Option:
Lift the opposite side foot off the floor during the push up.
Split Squats
Start movement by placing one foot forward with the other foot in line behind you.
Lower yourself toward the floor until both legs are at 90 degree angles.
Press of your front foot heel to return to starting position.
Complete 10-15 reps on each side.
Good Form Check:
Keep your upper body vertical throughout the movement.
Keep the force on your front foot heel throughout the movement.
Side Plank
Lie on your side, stack your feet, and keep your elbow directly under your shoulder.
Lift your hip off the floor, balancing on your forearm and side of the bottom foot.
Start with a 30 sec hold, then work up to 45 sec holds per side.
Good Form Check:
Keep your body straight and your upper shoulder pointed toward the ceiling.
Beginner Option:
Plank off your knee instead of your foot.
Lunge w/Rotation
Step backward keeping your back leg straight and bending the front leg to a 90 degree angle.
After stepping back, rotate leading with your shoulders 90 degrees in the direction of your front leg.
Return rotation until facing forward, then step forward.
Complete 10-15 reps per side.
Good Form Check:
Try to rotate until your shoulders are turned 90 degrees from the front.
To learn more about starting a safe and effective exercise program that will increase your strength, core stability, mobility, balance, and endurance, click on the link below.
