Bodyweight Exercise Routine

by | Mar 17, 2020 | Training Tips

Maintaining your fitness at home

Worried about losing all your hard-earned fitness while your gym is closed? If you can do this workout 2-3 times per week, it will go a long way toward maintaining your current fitness level. Minimal to no equipment needed, just some open space. If you have any injuries or medical conditions, please consult a physician prior to attempting this workout.

Complete each circuit and then move to the next circuit. Rest as needed between exercises and circuits.

Lower body circuit:

Perform the following exercises in order, then repeat 2-3 times.

  1. Bodyweight 1.5 rep split squat. With one leg positioned behind you on the ground or elevated on a chair, perform a split squat with the knee of your back leg almost touching the ground. Raise halfway out of the squat and then lower back down, then raise all the way to your starting position. If you’re able, pause for 2 seconds on your half raise. Perform 10-15 on each side before switching to the next side.
  2. Jump squat. Sink down into a squat. Jump out of the squat as high as you can. Focus on a soft landing. Perform 10-20 reps
  3. Single leg RDL. Standing on one leg, reach both hands towards your toes while raising your leg as high as you’re able behind you. Back should be straight, knee should be soft (not locked, not excessively bending). You should feel this primarily in your hamstring. Perform 10-15 on each side before switching to the next side.
  4. Side Lunge. Lunge to your side as far as you’re able. Return to standing. You should feel it in your adductor on your reaching leg, and in the glute and quad of the standing leg as you return to standing. Perform 10-15 on each side before switching to the next side.

Return to exercise #1 and repeat the circuit for a total of 2-3 times.

Upper body circuit:

Perform the following exercises in order, then repeat 2-3 times.

  1. Perform 10-20 pushups
  2. Tricep chair dips. With your palms placed on the edge of a chair, slowly lower your body towards the ground and then raise yourself back up. Perform 10-15 repetitions.

 

Metabolic Conditioning circuit:

Perform the following exercises in order, then repeat 2-3 times. Focus on very little rest between exercises and between circuits on this one.

  1. Perform 20 burpees
  2. Jumping Jacks. Perform 20 jumping jacks.
  3. Jump rope (fake it if you don’t actually have a rope). 30 seconds to 1 minute.

 

Core Circuit:

Perform the following exercises in order, then repeat 2-3 times.

  1. Shoulder tap plank. In a straight arm plank position, lift your right hand to touch your left shoulder. Alternate sides for 1 minute. Focus on keeping your core engaged the entire time. Think “belly button pressed towards your spine”. Try to keep your hips motionless during the entire minute.
  2. Bird Dog. On your hands and knees, raise your right arm and left leg straight out. Alternate with your left arm and right leg. Keep your core engaged throughout the exercise. Perform 20-30 total repetitions.
  3. Lying on your back, raise your legs straight in the air. Slowly and with control, drop your legs to the left until your left foot gently contacts the ground. Raise your legs back to center, then drop them to the right side. Return to center. That is 1 repetition. Perform 6-10 reps.

 

Enjoy this workout and please feel free to email me at: mark@performancerungym.com with any questions!