Your Weekly Bodyweight Workout
  • December 19, 2014
  • Next week, schedules get a little bit limited at your favorite studios and gyms, so you may need to adjust your workout routine. If you’re stuck between a rock and a hard place without a place to sweat, fear not, your body is your gym. Use this bodyweight workout to get fit some fitness into your day no matter where you are.

    This workout has two different elements, a 4 minute AMRAP set, or a set during which you’ll do As Many Reps As Possible (AMPAP). You’ll go through 10 reps of the three exercise on repeat as quickly as you can until your time is up. If you’re thinking, “that sounds like fun,” you’re right.

    For the next set, you’ll do each exercise for 45 seconds and then allow 15 seconds of rest before moving onto the next exercise. Go through series 1 and series 2 three total times.

    Need a playlist? Try this Cardio playlist by Spotify.

    Here’s your workout:

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    Alternating lunges or lunge jumps: You’re either going to do an alternating lunge here, stepping forward into the lunge or you’re going to jump between lunges and switch the leg you’re lunging with mid-air.

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    Oblique twists: With a flat back, twist from side to side 

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    Narrow push-ups: Keeping your elbows by your sides, work the triceps as you lower down and push up. You can do these on your toes or knees.

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    Spiderman planks or spiderman push-ups: Using your arms to lower down, bring one knee forward to meet the elbow on the same side at the lowest point in your push-up movement. Switch legs.

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    You can also do this same motion in a plank position without the push-up.

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    Plank jacks: In a plank position, jump or step your feet out wider and then jump or step them back into a plank.

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    Side plank reach: On your side, start with with your bottom hip and knee on the floor with your body in a straight line from your shoulders to your toes. Lifting up from there, bring your hip up to the top of your range of motion and extend and reach your top toe as well. Repeat.

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    Leg lifts: With you hands under your glutes and your lower back on the ground, lift and lower your straight legs. Only lower your legs as far as your can while still keeping your lower back on the floor.

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    Plank to pike: Start in a plank position, with your hands under your shoulders and your shoulders, hips and heels in a straight line. Reach your hips back, bringing your body to a pike or an up-side-down V.

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    Squat jumps: You can either just squat here or add a jump at the top of your range of motion. Keep the weight in your heels and your knees behind your toes.

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    Lunge taps: This is a killer. Hold a low lunge, tapping your back toe from right to left. Be sure to keep your front knee behind your front toe.

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    Single leg glute bridges: With your hands to your sides, laying on your back, lift one leg up straight, keeping your knees together. Lift your hips into a bridge, in which your shoulder, hip and knee are in a straight line. Lower your hips back down and repeat.

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    (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.)

    About Jeana Anderson Cohen

    Jeana Anderson Cohen is the founder and CEO of aSweatLife.com a destination for living your best life, with fitness as the catalyst. She's also the co-founder and head of strategy of the SweatWorking App. But before starting health-focused companies Jeana earned a degree in Journalism from the University of Wisconsin-Madison. For the first decade of her career, she created and executed social media strategies for brands. aSweatLife fuses her experience and her passion for wellness and SweatWorking was the natural evolution of that experience. You can find Jeana leading the team at aSweatLife, hosting aSweatLife’s monthly #Sweatworking events, and - on the rare evening off - you may find her using her Personal Training certification to coach group fitness classes across Chicago.