Prepare for a long weekend, sweatlifers. Labor Day weekend is the perfect excuse to squeeze one last trip into the summer and take one extra vacation day at work.

Your friends are getting married out of town, throwing BBQs or are just doing something outside for the holiday and you should be a part of it. Don’t slack just because you’re having fun. Make time for a little activity this weekend, whether that’s a quick run, a walk or a bodyweight workout in the comfort of your home or hotel.

If you’re going to be on the road or squeezed for time, this bodyweight workout can travel with you or fit nicely into your day. Do this workout 1-2 times through.

Need a playlist? This Spotify playlist can help get you through your sweat.

 

 

Push-ups: start with hands under your shoulders and elbows go out to the sides as you go down.

Triceps push-ups: start with hands under your shoulders and elbows go back as you go down.

Squat jumps: Take these to squat jumps if you can squat with perfect form, otherwise, just do bodyweight squats for this portion

Lunge jumps: If you can plunge with perfect for, try lunge jumps, otherwise, just do reverse lunges (stepping back one foot into a lunge and alternating which foot you step back with)

Plank walks: Start in a full-plank on your hands and go down to your forearms one arm at a time and back up to your hands one arm at a time

Planks with hip-dips: on your forearms, dip one hip to the side, go back through center to a forearm plank, then dip the other hip

Weighted sit ups: hold something above your chest with a little weight to it, whether that’s a water bottle or a 10 lbs dumbbell is up to you. Sit up while keeping the weight overhead and return to your starting position.

Oblique twists: Twist out your obliques with a weight in front of your chest. Move through your whole torso, not just your arms.

Burpees: You don’t have to do a push-up at the bottom of this motion or jump at the top, but those will take this exercise up a level.

 

(Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)