A Bodyweight Workout to Get You Through The Weekend
  • January 16, 2015
  • My little cousin and I started something this week that I’m really excited about: we’re working out together over Skype every week. We live in different states, but we want to sweat together, so technology + bodyweight workout = togetherness. I’m thinking about bringing this workout-over-the-internet to a wider group, so if you’re interested, let me know in the comments.

    We did two different sets of bodyweight favorites. The first set alternated between lower body exercises and heart-rate raisers. The second set added some abs to the mix. Go through the first, longer set three times and the second set two times.

    Needs some music? We’ve got your Spotify playlist:

    Here’s your workout:

    asweatlife_workout_15 01 14.docx

     

    Squat: With your feet hip-width distance and your weight in your heels, sit down into a squat.

    High knees: Drive your knees up, moving your opposite arm with your leg.

    Alternating lunges: Start in a lunge on one side, with your front knee behind your toe and you back knee bent in as close to a 90 degree angle as you can. Stand up and switch legs.

    Butt kickers: kick your heel up toward your butt and switch.

    Plie squats with three pulses at the bottom: Start with your feet wide and lower down to a wide squat, keeping your knees from going outside your toes and pulse three times. Repeat.

    Skaters: Jumping from side to side, float one leg behind you as you balance on the other leg.

    Leg lifts: Keeping your lower back on the floor, lower your legs down without letting your lower back come off the ground and lift back up.

    Mountain climbers: holding a plank, drive one knee towards your chest and switch.

    Crunches: planting your feet on the floor, gaze up at the ceiling and lift your shoulders up and crunch.

    Plie jumps: Start in a plie squat touch the ground, still staying tall in your posture and jump.

     

    (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.