Plug & Play Bodyweight Workout for Anywhere, Anytime
  • September 30, 2016
  • In many group fitness classes, the instructor pushes you right to the end of class. When you’re not in a group fitness setting, though, pushing yourself that extra last bit (or sometimes pushing yourself at all) can be a challenge.

    This 35-minute bodyweight workout is no joke and it will keep you going even when you’re by yourself. After all, AMRAPs (As Many Reps As Possible) and EMOMs (Every Minute On the Minute) don’t lie!

    You can swap any of the cardio, strength or ab sections with whatever you like in order to recycle this workout when you’re feeling less than inspired and need extra oomph to get moving. I turned my tanning session at the beach into this plug-and-play workout and it worked like a charm – worked up a killer sweat and soaked up some sun. Two birds. One stone.

    Your next 35 minutes will look like this:

    • 11 minute AMRAP
    • 10 minute AMRAP
    • 9 minute AMRAP
    • 5-minute EMOM ab finisher

    The AMRAP (as many reps as possible) sets all start with a cardio entry to complete before starting your strength exercises. The final 60 seconds of the AMRAP set is an ab exercise for the full minute.

    Set One: 11-minute AMRAP

    • Start with 6 suicide drills full length of tennis court (or any distance you choose – I had a beach so I drew two lines in the sand to make my markers)
    • Then use all but the last 60 seconds of the remaining time in the 11-minute set to alternate between 10 lunge to push-ups and 20 windmill squats. Aim for 5 total sets.
    • During the last 60 seconds of the set, perform alternating bicycle crunches

    Lunge push-ups: Start in a high lunge, lower down to a low lunge, shoot back to a three-legged dog, shoot forward into a three-legged plank and do a push-up.

    bodyweight workoutHigh lunge step one


    bodyweight workoutLow lunge step two


    bodyweight workoutThree-legged dog step three

    bodyweight workoutPush-up step four

    Windmill squat: Start with your feet together, then jump your feet a little wider than hip-width distance, touching one hand down to the ground. Jump back together and switch sides.

    bodyweight workoutWindmill squats: Start with feet together

    bodyweight workoutWindmill squat step two

    bodyweight workoutWindmill squat step three

    bodyweight workoutWindmill squat step four

    Set Two: 10-minute AMRAP

    • Start with 4 suicide drills full length of tennis court
    • Then use all but the last 60 seconds of the remaining time in the set to alternate between 5 burpees with lateral tuck jumps and 20 Triceps dips. Aim for 5 sets.
    • Last 60 seconds of AMRAP: side crunches 30 seconds each side

    Burpees with lateral tuck jump:

    asweatlife_workout_burpee1
    Burpee step one: Jump up 


    asweatlife_workout_burpee2

    Burpee step two: plant hands to jump back

    asweatlife_workout_burpee3
    Burpee step three: chest to floor

    asweatlife_workout_burpee4
    Burpee step four: Press up and jump feet back to hands

    asweatlife_workout_burpee5
    Lateral tuck jump step one: Jump off two feet to tuck in the air, moving to your right

    asweatlife_workout_burpee6
    Lateral tuck jump step two: Full tuck

    asweatlife_workout_burpee7
    Burpee round two: Land back in your full burpee from first lateral tuck jump, complete burpee

    asweatlife_workout_burpee8
    Lateral tuck jump round two: Perform same lateral tuck jump movement to the left

    asweatlife_workout_burpee9
    Lateral tuck jump round two: Full tuck

    Triceps dips:

    bodyweight workout
    Triceps dips step one

    bodyweight workout
    Triceps dips step two

    Side crunches:

    bodyweight workout Side crunches

    Set Three: 9-minute AMRAP

    • 2 suicide drills full length of tennis court
    • Then use all but the last 60 seconds of the remaining time in the set to alternate between 10 up & over lunges and 10 high/low planks. Aim for 5 sets.
    • Last 60 seconds of AMRAP: Jackknife crunches

    Up and over lunges:

    bodyweight workout Up & over lunge step one


    bodyweight workoutUp & over lunge step two

    High to low planks:

    asweatlife_workout_highplankbeachHigh low plank step one

    bodyweight workout High low plank step two
    asweatlife_workout_lowplankbeachHigh low plank step three

    Set Four: 5-minute EMOM

    Every minute on the minute, for 5 straight minutes, do:

    • 10 in and out abs
    • 10 high to low planks
    • 10 high knees (One rep will bring both knees up)

    asweatlife_workout_highboat
    In & out abs step one (high boat pose)

    asweatlife_workout_lowboatIn & out abs step two (low boat pose)

    asweatlife_workout_highplank
    High low plank step one

    bodyweight workout
    High low plank step two

    asweatlife_workout_lowplank
    High low plank step three

    asweatlife_workout_halfhighplank
    High low plank step four (returning to full high plank after this step) 

    asweatlife_workout_highknees1
    High knees step one

    asweatlife_workout_highknees2 High knees step two  

    Test yourself. Record the number of reps you complete and repeat this workout as you get stronger. Or plug and play the formula of this workout to create your own 45 minute killer solo workout!

     

    About Maggie Umberger

    Maggie moved to Chicago from North Carolina in 2014 with a degree in Journalism and Spanish, a 200-hour yoga certification, a group fitness cert and a passion to teach and to sweat. It wasn't until she found aSweatLife that she really started to feel at home. Here, she's incorporated her passion for health and wellness into her career as she helps to build the network of Ambassadors, trainers and fitness enthusiasts that exist within the aSweatLife ecosystem. You can also find her coaching at CrossTown Fitness and teaching yoga classes at Bare Feet Power Yoga, Yoga Six and exhale.