Outfit details: Tank / Sports Bra / Leggings / Shoes
Hope you all had a great weekend! The weather was a perfect 80 degrees here in San Francisco this weekend so I’ve taken most of my workouts outdoors lately. I’ve been running much more often but also incorporating more body weight exercises. I love body weight training and plyos mostly because you can do them anywhere, anytime. If you dont have a gym membership or weights at home these are the exercises for you!
Its important to remember that you dont have to spend hours in the gym. All you really need is 30 mins of high intensity training each day. This workout only took me 30 mins and definitely got my heart rate up and sweating.
All you need for this workout is a park bench. Try it out and let me know what you think!
- Run 1 mile
- 20 jump squats
- 20 skaters
- 20 park bench push ups
- 20 park bench step ups
- 20 bench dips
- Repeat 3 times
When it comes time to workout I really like having my workout already in my head and planned so once I start sweating I keep my heart rate up and dont stop to think about what to do next. I have found it super helpful to have a library of exercises on my phone and ready for me. I usually write them down in my notes section so I can easily access at anytime. Below is a library of my favorite body weight training exercises to give you some new and fresh ideas. Screenshot the below, and create a workout of your own! I love focusing on 1-2 muscle groups per workout but when I body weight train I often like to work the whole body.
Here are a few of my favorites:
Legs
- Lunge: Lunge from all angles! Lunges are the best to grow the booty in my opinion. At the gym I like to use weights but this exercise can be done without as well. Just increase your reps.
- Lunge Jump: My go-to move to get my heart rate up
- Curtsy Lunge: Want a perkier butt? Try the curtsy lunge! Also helps with posture.
- Squat: Jump squats are also something I like to incorporate often. I prefer lunges over squats but also great to incorporate both.
- Pistol Squat: Aka long leg squat, requires strength and flexibility. I love working on these often to continuously improve.
- Step up: Find a park bench or stairs and step up one leg at a time or jump up with both legs
- Calf raise: Dont forget to work your calves! Often neglected, but important muscles especially for runners!
- Wall sit: Place your back against your wall and sit shoulder width apart. This exercise works mostly your quadriceps.
Chest and Back
- Push up: Try on an incline and decline for variety.
- Superman: Will strengthen your lower back and core muscles by isolating them as you lift your arms and legs off the floor.
Arms and Shoulders
- Tricep dip: This exercise gets the job done. Tone the back of your arms with tricep dips.
- Push ups: I also love diamond push ups which makes your triceps work even harder!
Core
- Flutter kicks: To work your lower abs and hip flexors flutter your legs up and down in small movements to create tension.
- Plank: There are so many variations to try. Planks build isometric strength to help sculpt your waistline and improve your posture. And depending on the type of plank you try, you can also engage your back, arms, shoulders, glutes, and hamstrings. Win! Here are a few variations:
- Forearm plank
- Straight arm plank
- Side plank / add a twist
- Plank with arm/leg lift
- Plank jacks
- Russian twist: Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees. Elevate your upper body so that it creates an imaginary V-shape with your thighs.
- Bicycle crunch: Simple yet effective!
- Crunch: You can try different varieties here as well. Try with your feet flat, feet on the floor or legs to one side.
What are your favorite body weight exercises? Let me know if the comments!
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