Bodyweight Workout


Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides. Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto them. Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Jump your feet back so that they land just outside of your hands. Reach your arms over head and jump up into the air. Land and lower back into a squat for your next rep

Bicycle crunches
Lie flat on the floor with your lower back pressed to the ground (pull your navel in). Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, do not to pull your neck. Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows. Switch sides and do the same motion on the other side to complete one rep.

Diamond push-up
Get in the diamond push-up position on your knees but with your hands together and back flat. Spread your fingers so that your index fingers and thumbs form a diamond, and extend your arms. This is the start position. Allow your elbows to bend, lower your chest toward the floor while keeping your back flat. Press back up to full arm extension, repeating for the required number of reps. To make the movement more difficult, stay up on your toes rather than on your knees.

Box jumps
Stand in an athletic position, with your feet shoulder-width apart, at a comfortable distance from the box. When you’re ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Try to land this quietly.

Tricep dips
To get into the starting position, hold your body at arm’s length with your arms nearly locked above the bars. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position. Repeat.

Mountain climbers
Start in a plank position with arms and legs long. Draw in your abdominals and drive one knee into the chest then switch legs quickly.  Continue with right, left, right, left knees “running” to the the chest. Prevent bouncing up and down in your body by keeping abs tight.