Bodyweight Workouts

The workout I do to get in shape for softball. I combine the squats with the rotating shoulder press and the lunges with the lateral deltoid raise (I am planning to add a torso twist to that one as well) to save time. Any feedback is welcome.

This is a great workout to strengthen the hamstrings which often are weaker than the quadriceps which can lead to injury. Do this workout twice a week: 2 sets of 15 reps should be your goal, adding reps when that becomes easy. Add a 3rd set if you have...

This is a workout you can do to strengthen your back if you do not have any equipment. You can do one set of each exercise, then repeat the order once more, or do 2 sets of each exercise before moving on to the next.

These should be done after a short warm up and can be done in any order. This workout will work each of the four main ab muscles. Use the variations provided under the main exercise if you want to make the workout easier or more advanced.

Remember to...

This workout starts out with a walk then strengthens your legs further with exercises using your bodyweight. No equipment is necessary unless you want to make the exercises harder.

If you don't have a lot of time, skip the walk and do the strengthening...

This is a light workout that will keep you from feeling stiff and will refresh you for the week ahead.

Note: Any unstable surface, like a couch cushion, will be a good balance strengthener if you do not have access to a wobble board.

This 15 minute workout should be done in order for proper progression of exercises as well as for the benefit of an increased heart rate. Do one set of 8-10 repetitions every day, adding 5 repetitions once you can complete it with no soreness the next...

This 15 minute workout requires you to get on and off of the floor a few times so will increase your heartrate and will work the major muscles. Start with two minutes of gentle stretching to loosen up and finish with two minutes of stretching as a...

Do ten repetitions of each exercise, rest one minute, then do 10 more reps of each exercise. Do each rep slowly and to your maximum range of motion. Click the exercise name to read full instructions on how to execute each exercise.