17 Nov Get Started Now With This Bodyweight Workout Blast

OK, so you’re ready to get started with your workouts, right?  Or maybe looking for a little variation?

You’ve put it off long enough and you’re ready to take action.  You’re looking for something simple and effective you can do on you own at home that requires little time and no equipment.  Something that works, that will make you feel better, look better, and build the momentum.  Well, here it is, problem solved.

This is a workout to get you going that requires absolutely no equipment.  All you need is a little space, some comfortable clothes you can move around in, and a little time.  Block off 30 minutes, but you won’t actually need 30 to do this.  Sound good?  Are you ready to go?

One thing I’ve got to tell you about this workout.  Don’t underestimate it for a second.  Don’t think just because it’s a simple body weight workout that it’s easy.  Just because the exercises are simple and efficient, don’t think that it’s easy, because it’s not.  And never underestimate the power of body weight only exercises.  I’ve come to love the methods of doing body weight exercises for many reasons, such as the convenience, challenges, core strengthening, and total body strength and conditioning effects.  If you don’t believe me, then try this workout and get back to me.

Here’s the workout:

Dynamic Warmup: I like to warm up with some activities to increase blood flow and get the joints mobile.  And sometimes some stretching prior to certain exercises, although research has shown no significant benefit in pre-exercise stretching.

1-Jumping Jacks, few minutes, resting as needed.

2-Run in Place with High Stepping, knee to chest, few minutes.

3-Hip Swing, standing in place, swinging leg through in straight line forward and backward.

4-(I will stretch here, if I decide to stretch prior to exercise) OR at a minimum some active range of motion for the neck, shoulders, upper back, elbows, and hands.

Workout Circuit = one circuit is completing each exercise back to back with no rest.  That’s one circuit, you will REST (60-90 seconds) at the end of one circuit then REPEAT.

The Workout:

1-Pushups: Keep your body in straignt line, tensing all muscles (glutes, abs, thighs, etc) lower your body to the ground and press back up, keeping body tight.  I know you know how to do a push up, but the key is to keep that entire body TIGHT.  REPS: shoot for 10 to 30, depeding on what you can do.  If you can only do 5, then do sets of 5, this is just a starting point.

2-Body Weight squats; Hands clasped behind your head.  Bend your knees, squating down to parallel, sticking your rear end out, as if you were sitting back on a bench.  Keep your back flat & head up (or in neutral position).  REPS: 10-30.

3-Front lunges: Hands clasped behind your head.  Step forward with your right leg first, lowering yourself to the ground to the point that your left knee gently touches the ground.  Return to the start position and do the opposite leg, alternating legs.  REPS: 10-15 each leg.

4-Bird Dogs: Get in the all fours position, so that you are on your hands and knees on the ground (on a soft surface, but stable surface).  Now, raise your right arm and your left leg and the same time so that each arm and leg is now parallel to the floor and forms a straight line with your spine (arm out in front, leg straight out to the back) and hold for 1-2 seconds, then return to the start position, alternating arms & legs. REPS: 10-15 each side

5-Bridges with single leg extension (there are 2 parts to this exercise, the bridge, then the leg extension).  Lying on your back, with knees bent to 90 degrees and feet planted firmly on the ground.  Slowly and in contol, raise your hips (rear) off of the floor, forming a straight line from you knees to you shoulders. Now, holding this position, slowly extend (straighten your knee) and hold for 1-2 seconds, then flex the knee again and plant on the ground and slowly lower your hips back to the ground.  Repeat again, extending the opposite leg you did from the 1st repetition.  REPS: 10 each leg.


6-Planks (to finish): Finish off your workout with a static plank, one of the most effectve core strengthening exercises there is.  Lying on the ground, face down, come up onto your elows and toes, forming a straight line from your head to your toes.  Tighten all the muscles in your body (abs, glutes, thighs, etc) and breath slow and controlled.  Hold this position and time yourself holding for as long as you can.  Shoot for 30 seconds initially, then progress up to 60 seconds, and eventually up to 2 minutes.

That’s it.  Follow this plan for the first 2 weeks to get you started, doing this program 3 times per week.  It’s a great foundation workout to get you started OR to simply add into your existing program for variety and challenge.

You may progress by increasing reps, time.  Decrease rest time between circuits and change the order of exercises.  Simple and effective.

This is just the beginning, much more to come, enjoy!

  • Mike
    Posted at 14:09h, 26 November Reply

    Love the Bodyweight Workout Blast. On vacation for Thanksgiving without access to a gym. Just completed the 6 exercises of the Workout Blast and got a GREAT Pump. Please continue to provide these helpfuls exercises.


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