Bodyweight Workouts

  • Full Body Workout in 30 Minutes


    This workout can be done in 30 minutes or less. Add more repetitions (reps) if you are able. It is progressive so can be done in the order you see here. If you cannot do the amount of reps suggested, just do what you can and work your way up to a full...

  • Arm Workout Using Bodyweight


    You do not need any equipment to do this workout. You can do it no matter what level you are starting at. Do just one repetition, then do more if you can. Continue until you feel temporary fatigue, then repeat. You can use a wall to do the push-ups if...

  • Quick summer workout


    If it's too hot to go to the gym, or you just don't have time for more than a quick workout, try this quick workout which requires no equipment. Fill in the repetitions that you did in order to keep track of your progress day to day or week to week.

  • It's too hot to go to the gym workout


    Too hot to go outside and head to the gym? Stay inside and do this workout in the comfort of your own home. It requires no equipment, and even allows you to lay down between sets (and do crunches) and stretch your arms overhead to give your armpits a...

  • My Softball Workout

    bodyweightmachineaerobic / cardiofree weight

    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.

  • Hamstring Workout-No Equipment Necessary


    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...

  • Bodyweight Back Workout


    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.

  • All Around Abs


    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...

  • Quick Bodyweight Workout

    activitybodyweightfree weight

    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...

  • Balance Challenge with Core Workout

    activitybodyweightwobble boardstability ballstretching

    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.

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