Bodyweight Workout at Home With Betina of CTF

Jeana Anderson Cohen

10 years ago

Whether you’re trying to fit a workout in on a Saturday or after work on a Wednesday, the best workout for you is the workout you’ll actually do. So Betina, head trainer at CrossTown Fitness in Chicago, put together a workout at home that you can use for those busy days when you can’t get to the gym.

Go through the series three total times, spending one minute on each exercise.

Photos were taken for this workout at CrossTown Fitness where Betina had access to a bench for the incline push-ups, but if you’re following along at home, you can use a chair instead. The only other equipment you’ll need will be a towel and a slippery floor. Don’t have a slippery floor? Just do lateral lunges instead.

Here’s your workout:

Grab a the spottily playlist to keep you moving:

Tuck Jumps:

Betina’s in motion here, but start standing

jump

asweatlife fabfitchicago crosstownfitness workout at home no equipment workout tuck jump — and bring your knees into a tuck

Plyo incline push-ups:

Grab a chair or a couch and start in an incline push-up

explode up

and back into a push-up position

Triceps push-ups:

Triceps push-up on your toes

lower down keeping your elbows hugging into your sides

Triceps push-up on your knees

Lower down keeping your body in a straight line and your elbows hugging into your sides

Single Leg dead lift:

with your weight on one leg and opposite toe off of the ground

hinge from the hip

and return to the starting position

Leg slides:

start with your foot on a towel on a slippery surface, like hard wood with knees bent and knees tracking behind your toes

slide the foot on the towel out

and slide the foot on the towel back in

Slide plank with a rotation:

You can take this side plank on one knee

and thread the needle below you

Or take the side plank on your toes

And thread the needle below you

Speed skaters:

Mover from side-to-side like you’re speed skating

Just look how quickly Betina is moving

(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.)

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