Body Weight “Express” Workout for the Gym, Home or Travel !

Your body weight “express” workout that requires no equipment is here!

Do this workout at the Gym . Home or while Traveling + it only takes 2o minutes! 

Do you sometimes get stuck it a rut, tired, not motivated and find reasons not to workout? Trust me, we all do! So, let me help you find an easy solution to completing your workout on those days.  The best part is, there is no equipment required to get it done and the workout takes very little space to complete it. This is a great express workout just for those days when you are in a time crunch or have limited access to exercising.

🔆 “The only bad workout is the one that didn’t happen!”

Have you ever said you don’t have time to workout?  Usually when you are tired, stressed, and have a busy schedule, it can be very difficult to be motivated to exercise. But, I do guarantee you will always feel better after exercising. Also,  look at your schedule, as I know you can find 20 minutes to exercise or even get up 20 minutes earlier that day.  What if you don’t belong to a gym or don’t have access to one?  No worries, this workout requires no weights, except your own body weight. When you head out of town, do you find it is difficult to get your workout done while traveling? This workout can be done right in your hotel room.

Tip: You MUST keep these moves slow & in control by engaging your muscles, not just going through the movement.  Find a space about 6′ x 6′ and get ready to do a quick upper body, lower body & ab bodyweight workout.

Do: 3 sets of 15 reps for each exercise. If you have more time, do the entire routine a second time, if you are looking for a more challenging workout!

Body Weight Workout

SIDE LUNGES: (Quad & booty).  Stay very low, keep shoulders back and core tight while lunging from right to left.

BOOTY LIFT: (Booty, abs & hamstrings).  Keep your shoulders above your elbows, core & booty tight  and elevate your leg.  Keep your leg straight and slightly pulse upwards.

QUAD LIFT: (Quads, arms, abs & booty).  Support your body on your elbows, elevate your booty slightly & keep your core tight.  Keep the leg elevated & straightened and pulse upwards.

INNER THIGH LIFT: (Inner quads, abs & booty).  Lie on one side, supported by bent elbow & shift weight back slightly.  Keep knee bent and behind back of leg while straightening front leg. Slowly elevate leg using inner thigh muscles and pulse upwards.

OUTER THIGH LIFT: (Outer quad, abs & booty).  Lie on one side, supported by bent elbow. Then shift weight forward slightly while bending bottom leg and straightening top leg and flex your foot. Slowly elevate top leg using outer thigh & booty muscles with a controlled pulsing movement.

V SIT: (Abs).  Sit on your booty while shifting weight back to your arms, keeping core tight. Elevate feet off of the ground and slowly bring your knees into your chest and then outwards.

PUSHUPS: (Chest, back, shoulders & biceps).  Decide on men’s or women’s pushups, depending on your strength. Remember to keep your core tight the entire time.

Outfit: leggings by Athleta, top by Athleta and bra top by Lululemon.

Grab & Go Express Snacks for Healthy on the Run

Here are some quick, easy and healthy snacks after your workout or anytime of day!

🔆 1 slice toasted sprouted grain bread (I love Ezekiel Bread) + 1/2 mashed avocado (small size) + dash of salt & pepper.

🔆 1 medium apple + 1 tablespoon almond butter.  Any organic, fresh nut butter spread is good, but forget the days of Jif, as it is filled with sugars and extra fats.

🔆 Individual yogurt (siggi’s is truly the best and my favorite) + medium apple.  This is a perfect post-workout snack as it is filled with fiber and protein.

🔆 1 scoop of Collagen protein powder blended with unsweetened cocoa, almond milk + PB Fit peanut mixture + 1 T. coconut oil.  Also, my go to product is my Magic Bullet, you can blend your drink so easily and then if your in a hurry; you can keep your smoothie extra cold, in an insulated “water” bottle.  I love how the insulation keeps it cold for 24 hours, and there’s a no-drip, drinkable spout too.

Quick Reference for 2 of My Favorite Grab-n-Go Products

Takeya is the BEST insulated water bottle I have EVER used.  I love the leak-proof drinkable spout with screw top lid, so you won’t lose it. Plus, while I am driving, I can place it in my cup holder and open it with one hand.

✅CLICK here to purchase ⤴.

Organic PB Fit is one of my favorite’s as I add it to my protein smoothies everyday. Also, you can travel with it by just adding water to make an organic peanut butter on-the-go. I promise you will wonder why you didn’t start using this product sooner.

✅CLICK here to purchase ⤴.

🔆Look at your calendar and find your super busy days and then budget 20 minutes to get your workout done. Then enjoy one of the easy “snacks-to-go” to keep you moving on with your day!

Christie, “your personal trainer to help you Get Fit & Stay Fit”

This site contains occasional affiliate links (like Amazon Affiliates) to better serve you in finding the products to assist you in your Fit Life. I do receive commission on the sale of these products, yet the prices are not any higher. I will ONLY recommend products that I use and feel will be beneficial to my readers. You can always trust me to give an honest opinion that will bring you helpful advice with encouraging content.