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Can't Make it to the Gym? Create your Own Bodyweight Workout!


Bodyweight Warmup by Mariah Heller

Can't Make it to the Gym?


We all get busy. Sometimes we can’t make it to the gym. On those days, are we forced to take a rest day? While it may be tempting, NO, we aren’t. There are hundreds of exercises that we can do from the comfort of our own living rooms. Not sure which exercises to choose, or how to put them together? Have no fear! Your at-home workout template is here. Below I’ve outlined a list of exercises and a few examples for how the exercises can be incorporated into effective equipment-free routines.


BODYWEIGHT MOVEMENT EXAMPLES (more available via google):

Squats

Pushups

Burpees

Glute bridges/hip thrusts

Mountain climbers

Inchworms

Lunges

Planks and plank variations

Situps

Bodyweight rows

Tuck jumps


TASK PRIORITY EXAMPLES (I will use squats and burpees as an example):

1) As fast as you can with good form, complete:

7 rounds: 10 squats, 10 burpees.

2) As fast as you can with good form, complete:

10-9-8-7-6-5-4-3-2-1 squats, alternating with

1-2-3-4-5-6-7-8-9-10 burpees

3) As fast as you can with good form, complete:

Run half a mile (800 meters), 50 squats, 50 burpees

4) “Chipper:”

As fast as you can with good form complete a bunch of repetitions of a bunch of different movements. EG:

40 squats

30 pushups

30 burpees

40 lunges

40 situps


TIME PRIORITY EXAMPLES (again, using squats and burpees):

1) Tabata intervals = 20 seconds work, 10 seconds rest, for 8 rounds.

EG. :20 squats, :10 rest, :20 burpees, :10 seconds rest for 8 rounds. *Tabata timers are available on iPhones and online.

2) AMRAP = “As Many Rounds As Possible”

EG. in 10 minutes, complete as many rounds as possible OF 20 squats, 10 burpees.

3) EMOM = “Every Minute On the Minute”

EG. Every minute on the minute for 15 minutes, complete 7 squats and 7 burpees. (Start at the top of the minute, then when you are done rest until the top of the next minute.)

→ SUBSTITUTE ANY BODYWEIGHT/DUMBBELL MOVEMENTS, USE AS MANY AS YOU’D LIKE. ALWAYS WARM UP FIRST (7-10 MINS), AND DO CORE WORK/STATIC STRETCHING AFTERWARD.

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© 2018 by Mariah Heller. Pain-Free Fitness