Bodyweight workouts that you can do anywhere

It’s hard keeping up with what you can and can’t do right now. When the gyms seem to yoyo between open and closed, it makes keeping to a routine that much harder.

Going for a run can seem like a great idea until you step outside! Brr, it’s cold out there.

So we’ve come up with the perfect 3-day split exercise program that you can do anywhere, with no need for weights. It’s time to stop fretting about the gym, and start exercising with your bodyweight!

All without becoming overly muscular, these exercises are designed to help you add tone and definition.

It’s time to shape up, tone up and focus on becoming the best version of yourself. What are you waiting for? Let’s get started.

Monday: Upper body

High plank: Repeat 3 times

Starting position:

Start on all fours, keeping your hands shoulder-width apart, directly under your shoulders. Be sure to keep your elbows slightly bent, to avoid your arms from locking.

How to do it:

Extend your legs out, resting your weight on your hands and the balls of your feet. Keep your core engaged and your body forming a straight line. Engage your quads and squeeze your glutes throughout. Hold this position for at least 1 minute, or for as long as you can.

Bridge: Repeat 3 times

Starting position:

Lie face up on the floor, keeping your knees bent and feet flat on the floor. Keep your arms by your sides, with your palms down.

How to do it:

Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze your glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.

Quadruped leg raises: Repeat 6-8 times for 3 sets

Starting position:

Get on all fours, your knees bent at 90-degrees. Keep your back straight with your hands shoulder-width apart. Keep your body parallel to the floor.

How to do it:

Extend one arm out while extending the opposite leg back. Keep your back straight. When fully extended, hold this position for a few seconds and return to the starting position. Repeat on the opposite side.

Super(wo)man: Repeat 3 times

Starting position:

Lie down on your stomach with arms and legs extended. Keep your neck in a neutral position.

How to do it:

Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling. Make sure that your knees and chest do not touch the floor.

Push-up: Repeat 6-8 times for 3 sets

Starting position:

To start, get on all fours, with your hands shoulder-width apart. Keep them directly under your shoulders. Keep a slight bend in your elbows to avoid your arms from locking. Extend your legs out, resting your weight on the balls of your feet. Engage your core and maintain a straight line across your back.

If it feels a little too challenging, you can also complete this exercise on your knees.

How to do it:

Lower your hips and upper body simultaneously. Keep your core engaged and your elbows tucked close to your sides. Inhale as you lower and exhale as you push yourself back up.

Bodyweight tricep dip: Repeat 6-8 times for 3 sets

Starting position:

Start by sitting on the floor, with your hands placed behind you on a secure surface – such as a step. Keep your feet together in front of you, with your feet flat and your knees bent.

How to do it:

Keep your elbows slightly bent, before lowering your body down until your arms are at a 90-degree angle. Pause for a moment at the bottom (‘dip’) of the movement then press your weight back up powerfully. Keep your glutes and core tight throughout. Keep a bend in your elbows as you return to the starting position and repeat.

Wednesday: Lower body

Bodyweight squat: Repeat 6-8 times for 3 sets

Starting position:

Stand with feet slightly wider than hip-width apart, with toes turned slightly outward. Keep your abdominal muscles engaged.

How to do it:

With your weight in your heels, sit back and down into a squat aiming to get your quads parallel to the ground. Push back up to the start and repeat. Either keep your hands together or extend your arms in front of you to help maintain balance.

Calf raises: Repeat 6-8 times for 3 sets

Starting position:

Stand up straight, keeping your core engaged and maintain a flat back. Keep your hands at your sides or hold on to a wall for balance.

How to do it:

Stand up straight, then push through the balls of your feet and raise your heel until you are standing on your toes. Then lower slowly back to the start.

Bodyweight lunges: Repeat 6-8 times for 3 sets

Starting position:

Stand with your feet shoulder’s width apart.

How to do it:

Step forward with your right foot, while keeping your left foot planted. Bend your right leg until your right thigh is inline with your knee and parallel to the floor. Return to the starting position and repeat for the opposite leg.

Lying L Sit: Repeat 6-8 times for 3 sets

Starting position:

Lay on your back on the floor. Bend your knees so that your feet are tucked near your butt. Keep your arms by your sides, pressing your palms downwards. Tuck your tailbone under slightly, keeping your lower back flat to the floor.

How to do it:

Extend your legs overhead and pull your toes back towards you. This will result in a strong stretch in your hamstrings. Continue to actively pull your toes down and fight to keep your legs straight for 30 seconds. Make sure your lower back stays flat to the floor.

Day 3: Core

Plank: Repeat 3 times

Starting position:

Start on the floor on your hands and knees. Place your hands directly under your shoulders.

How to do it:

Shift your weight to your forearms as you step your feet back, one at a time. Rest your weight on the balls of your feet. Maintain a straight line from heels through to the top of your head. Now, tighten your abs, quads, glutes, and hold.

Bodyweight sit-up: Repeat 6-8 times for 3 sets

Starting position:

Sit on the ground and tuck your feet under something heavy or fixed to the floor such as your couch or a step.

How to do it:

Place your hands either behind your head or on your chest and slowly come up and hold for a second. Imagine how your upper body is curling towards your knees. To make these a little harder, try slow and controlled sit ups. Count from 5-10 seconds on the way up, hold, and then repeat as you lower.

Reverse crunch: Repeat 6-8 times for 3 sets

Starting position:

Lay face up on the floor with your arms at your sides. They can be closer to your body or extended comfortably to use for balance. Bend your legs at the knee. Keep your lower back tight to the floor.

How to do it:

Engage your abs to slowly raise your legs so your knees are directly over your hips and your lower legs are parallel to the floor. Exhale as you contract the abs to curl your hips and knees toward your chest, with only your hips coming off the mat as you curl. Inhale and slowly return to the starting position.

How long should I rest between sets?

This is totally up to you, but I’d recommend no longer than 1 minute.

Why do you need rest days from bodyweight workouts?

You might not be throwing heavy weights around at the gym, but your body still needs time to rest, repair and build muscle.

How long should I do this program?

Keep going with this program for around 4 weeks, or until you feel as though you have squeezed everything out of it.

What if my bodyweight alone isn’t challenging enough?

If you feel as though your bodyweight alone isn’t enough, try adding a weighted vest into your exercise program. If you don’t have one, no problem – simply fill a backpack with some bottles of drink or other household items.

Will this program make me look overly muscular?

Bodyweight exercises can build muscle when you begin increasing reps, decreasing rest times and performing variations. However, this program won’t result in you looking ripped, “butch” or overly muscular – it’ll simply help add tone and definition.

Ready to start losing weight?

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Jane

Jane

Jane is our resident health, diet and wellness expert. She loves putting together articles packed full of the latest facts, science and advice from reputable sources within the health and wellness industry. If you have any questions please get in touch via our contact page.

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Why Zotrim?

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Free Delivery

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Natural Herbal Ingredients

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