Bodyweight workout

It is easy to make excuses not to workout – I can’t afford the gym membership, I’m travelling with work and staying in hotels without a gym or I don’t have any equipment at home to do it myself. What happened to go old fashioned exercise? Running, skipping and even walking are easy cardio options and don’t need investment, just willpower. Resistance training can be easy too and with our easy to follow routine, you can do it anywhere, anytime at no cost.

Benefits of bodyweight workouts:

  • Its free
  • It can be done anytime, anywhere – the park, hotel room, watching TV
  • Results are quick because they are compound movements (this means using other muscles – not just the ones you are flexing)
  • It’s safe and can prevent injuries as you are not using excessive weight
  • Easy to keep it varied and can make it more difficult if need be. For example, clap at the top of each press up
  • Improves core stability – bodyweight exercises rely on engaging your core to keep you steady and balanced whilst performing the moves
  • Keeps you flexible and improves posture.
  • Improves co-ordination


Warm up – Perform each warm up exercise for 1 minute, continue without a rest until you have completed them all

  • Star jumps
  • High knees
  • Burpees
  • Mountain climbers
  • Punching

Workout – For every set, perform each exercise straight after each other, then rest for 1 minute. Repeat 3 times before moving on to the next set.

Set 1:

Press ups x 15

(Lying flat, face down on the floor, position your hands, shoulder width apart with elbows bent and fingers facing forward. Bring your bodyweight up onto your toes, keeping your core tight and your bum tucked in. Straighten your arms, slowly bend your elbows to bring your body lower to the ground until nearly touching the floor. Once there, exhale and push through your arm to straighten them)

Tricep dips x 15

(Using a chair or bench, sit on the edge of the bench and grip onto the side. Walk your feet out to create a distance between your body and the chair. Bend your arms to lower your bum to the ground and then on the exhale use your triceps to push your bodyweight back up to straighten your arms)

Set 2:

Flutter kicks x 30

(Lying on your back with legs extended, engage your core and lift both legs roughly 2 inches off the ground. When ready to begin kick legs up and down as if swimming. Don’t let them touch the ground!)

Leg lifts x 20

(Lying on your back with legs extended, engage your core and lift both legs until you reach a 90-degree from the ground, slowly lower them back to the floor, repeat)

Set 3:

Bodyweight squats x 20

(Place your feet shoulder width apart, keep head high and back straight, inhale and squat down until you reach a 90-degree angle or less. On your exhale Push through with the ball of your feet back to your starting position)

Lunges x 20

(Take a step forward with your right leg and hold the torso straight for secure balance.

Inhale as you squat through your hips and push the weight onto your right leg – your knees shouldn’t go further than your toes. Exhale and power through your heel to begin reversing the movement back to the starting position)

Cool down – Stretches

Side lunge – left and right

Hamstring stretch

Quadricep stretch

Hip flexor stretch

Tricep stretch

Shoulder stretch

Side stretch – left and right

Take home message

There are no excuses anymore, sorry! You can do this easy full body workout anywhere, free of charge, no equipment and comes with results. Good luck.

We are happy to answer any questions or help you in your lifestyle journey!

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