BEST Bodyweight Workout with No Equipment

This bodyweight workout with no equipment needed is my answer for getting my exercising done, virtually anywhere.  Plus, this workout only takes 20 minutes! Now, do I workout every single day? NO, I do not! Is it difficult to get a workout done while traveling? Yes it is! And do I think of excuses not to workout on some days? YES! But, that’s ok, we all have those days, as I know I do.  So, this is for the days when you are ready to get a workout done; but you are pressed for time or don’t have a gym that is accessible or maybe stuck at home with the kids.  But now, you have this bodyweight workout ready for you when you are ready to go!  So, take this workout with you wherever you go and just follow along with me via your phone or any electronic to view my workout wherever you are.

🔆”Exercise doesn’t get in the way of my life  . . . . it adds to the quality of it!” – Christie

Bodyweight Workout

What you need: As you can see from this picture, you can do this exercise anywhere. All you need is a sturdy object that is elevated about 1 – 2 feet high. Usually in a hotel or at home, a sofa, chair or ottoman is a great choice for this workout. Plus, your bodyweight and that’s it and you are ready to go!

Single Leg Lift  (hamstrings, booty & calves)

Start by lying on your back, bend one knee and place that foot on the elevated object and keep that foot flexed during the entire move. Then you will better engage your muscles with this flexing position. Now take the other foot an extend it to the ceiling and keep the leg straight during the entire move. Also, place your hands on your hips (as this will require more core work to keep your balance) for core work, or place your hands by your side if this is too difficult. Then slowly raise your hips off the ground, using your booty & hamstrings and then return to starting position, but stopping before your booty touches the floor. This is one complete rep for this leg.

DO: 3 sets of 15 reps on each leg

Double Leg Lift (booty, hamstrings & calves)

Now stay lying in the same position, but place both feet flexed onto your sturdy object. Again, slowly raise your hips, using your booty and hamstring muscles to elevate and then slowly lower, but stopping again before your hips touch the floor.

DO: 3 sets of 20 reps.

Push-Ups (chest, back and core)

If you find it is too difficult to complete a man’s pushup on the floor; don’t worry, you can place your hands on an elevated object to make this movement a little bit easier while still gaining great benefits. When you do a pushup, the most important thing to remember is keep your core tight during the entire movement. First, this protects your lower back and secondly you gain great core strength while also working your upper body.

DO: as many as you while keeping proper posture. This is one exercise that varies greatly with different abilities. So, push yourself, but only as long as you can maintain a tight and solid core.

Ab Crunch (core)

Now flip over and lay on your back again, and place both feet on your elevated object. Place your hands behind your head for support, but do not pull on your neck. Then slowly elevate your head and upper back off of the floor using your core muscles and then return to starting position but stopping before your head touches the floor. Remember, to keep your elbows outward and think about bringing your chin to your knees and not your elbows.

DO: 3 sets of 20 reps.

Oblique Crunch (obliques, this is the muscles on either side of your abs)

If you are more of a beginner at exercising or have a weak back or core muscles, then do this move on the floor. But, if you are more intermediate or advanced, then try this workout in the elevated position.  So, start by laying on your left side, propping your upper body up with a bent arm on your left elbow. Then stack your feet on top of each other and place your right hand on your hip. Now slowly raise your right hip off of the floor, using your oblique muscles. This is not an easy move and you might be able to do only a few reps, but thats ok. This is a great exercise to isolate your oblique muscles.

DO: only as many as you while keeping your core tight. Then switch to the other side and do the same.

Push Off Lunge (quads, booty, inner thighs)

First, I did make sure my shoes were clean before placing them on the furniture, just saying! 🙂 Begin by putting your left foot on the elevated object and bending your knee. Then keep the right leg straight during the entire movement while pushing off with your left foot and come to a standing position; but do not let your foot touch the ground if possible. This movement is actually a faster pace move and you will push off then go right back to the lunge and then push off again. The second picture shows how you should be standing yet keeping your foot elevated and then returning to the lunging position.

Calf Raises (calves)

Now look for a place to stand upright near a wall or something to hold on to. Then take one foot while bending your knee and wrap it around the ankle of the other foot. So, while keeping your one foot on the floor, raise your heal up using your calf muscle. This will be a quick moving motion and try not to let your heal touch the floor with each move. Then alternate with the other foot on the ground and elevate with the other calf.

DO: 3 sets of 30 on each leg

Single Leg Lunge (booty, quad & core)

Finally, place one foot in front of you and bend your knee, while extending your back leg and placing your foot on the elevated object. This move will require good balance (great move to work the core too) while performing this movement. If you struggle with keeping your balance, then do this exercise close to a wall or sturdy object to hold on to. Then while keeping your core tight, slowly lower into a lunge, making sure your front knee does not extend past your shoe.

DO: 3 sets of 15 reps on each leg

Congratulations you are done! I just love how this workout uses your entire bodyweight to perform each exercise so literally you can do this anywhere. So, when you are pressed for time, or don’t have a gym to get your workout done, then grab your phone, iPad or computer and link to my blog and follow along with this workout or 50+ other workouts.

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Christie, “your personal trainer to help you reach your fitness goals”