Your Holiday Weekend Bodyweight Workout

It’s a long holiday weekend and that can mean the dreaded condensed holiday schedule at your favorite gym. You get caught up in your favorite summer activity, whether that’s playing Spikeball or casually lounging in the sun (SPF, please) and suddenly you realize you missed the last class of the day.

What’s a fitness fanatic to do? Easy! Grab your yoga mat and get down on the floor for a bodyweight workout.

Here’s your workout: After doing a warm-up for five minutes, (you can select any of the warmups in the NTC app) You’re going to work for 50 seconds and rest for 10. Go through this set three times.

  • Stationary lunge right
  • Stationary lunge left
  • Bicycle right
  • Bicycle left
  • Forearm plank jack
  • Squat hold
  • Push-ups
  • Triceps dips

Need a playlist? Try this one:

Your bodyweight workout exercises explained:

Stationary lunge: With your feet about hip-width distance, stand in a split stance. Drop your back knee down to hover off of the floor so that your legs are both bent at 90 degree angles. Return to your starting position.

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Single-sided bicycle crunch: laying flat on the floor, bring your opposite elbow to your opposite knee. Return to your starting position and repeat.



Forearm plank jack: In a forearm plank, with your toes on the floor in line with your forearms and your elbows under your shoulders, keep your body in one straight line. Jump or hop your feet out about six inches and back in again.

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Squat hold: In a squat position, keep your butt at about knee height (I was nursing a little injury at the time of this shoot, so imagine my butt is lower). And just hang out there. Keep your back flat and your core engaged.


Push-ups: On either your knees or your toes lower your body in a straight line, leading the motion with your chest. Push back up to the top of the range of motion.

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Triceps dips: facing up, with your hands and feet on the ground, bend your elbows and straighten them to lower down  and raise back up. To make this move more challenging, straighten your legs.

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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.)

Move Workouts

About Jeana Anderson Cohen

Jeana Anderson Cohen is the founder and CEO of a premiere wellness media destination that creates content and community to help womxn live better lives and achieve their goals. Before founding health-focused companies Jeana earned a degree in Journalism from the University of Wisconsin-Madison - and fresh out of college she worked on the '08 Obama campaign in Michigan. From there, she created and executed social media strategies for brands. aSweatLife fuses her experience in building community and her passion for wellness. You can find Jeana leading the team at aSweatLife, trying to join a book club, and walking her dog Maverick.