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No Weights Total Body Home Workout

4 Rounds of:

20 Air Squats

15 Sit-ups

10 Burpees

5 Pushups

2 Rounds of:

20 Hip Bridges

15 Side Lunges

10 Toe Touches

10 Leg Lifts

1 Burnout Round of:

Jump Squats

Incline Pushups

Mountain Climbers

This workout requires no equipment at all and will be sure to get you sweating and challenge your muscles! We’ll be doing three different groups of exercises that will give you a total body workout. It is designed to tax your muscles and target your entire body and you can make the workout as demanding or light as you want by lengthening rest time, time between reps, or doing modified movements. Let’s get started!

Exercise Group 1 (4 Rounds):

For our first grouping of exercises we have air squats (20), situps (15), burpees (10), and pushups (5). We will be doing four rounds of these exercises and it may get challenging at the end. Try to do the exercises with minimal rest and continue to move throughout the workout. We will go through each set of exercises four separate times before moving on to Exercise Group 2.

Air Squats: Air Squats are simply squats without any weight. So, keep your heels firmly planted on the floor and pretend like you’re sitting down in a chair (if you want to modify this to be easier, you can actually sit on a chair and get up to simulate the movement). Keep your chest up and your knees in line with your toes. Make sure your thighs are parallel with the floor before engaging your quadriceps and glutes to get back up to a standing position. 20 reps!

Sit-ups: Lay with your back on the floor and your knees bent. Engage you abs to pull your upper body off the floor. Have your hands behind your head and try to make contact with your elbow to your knee or thigh. 15 reps!

Burpees: Burpees can be pretty tiring so take a deep breath and jump on in. We want to bend into a squat position before leaning forward and putting our hands on the ground. Kick your legs back so you’re in a pushup position and lower your chest to the ground. Push yourself back up and jump your legs underneath your body before standing fully upright again and giving a small jump in the air at the end. 10 reps!

Pushups: Five pushups might not seem like much but after burpees they may be more challenging than you think! If you can’t do them, feel free to adjust and modify with your knees on the floor instead of your toes. Extend your body flat on the floor and dig your toes into the ground. Try to keep your elbows from flaring out. No greater than a 45 degree angle from your body. Push up and extend your elbows. Lower yourself back down so that your elbows are bent at a 90 degree angle and then push back up. 5 reps!

Repeat these same exercises and rep counts in the same order four times through!

Exercise Group 2 (2 Rounds):

Great job! For our second group of exercises we’re going to give your arms a little bit of a rest and really target your glutes, hamstrings, and abs. We’re doing this grouping of exercises twice through! Grab a sip of water before starting and if you need some rest, now is the time to take it. One minute should be good but if you need more or want to push yourself you can take more or less.

Hip Bridges: Lay with your back on the ground and move your feet up near your butt. Squeeze your glutes and push your pelvis up into the air while keeping your upper shoulders and back on the ground. Your legs should be in line with your toes. You want to push up enough that your thighs should be covering your view of your knees. Hold at the top for three seconds before lowering and repeating. 20 reps!

Side Lunges: Spread your legs about a foot outside of your shoulders. Fight to keep your chest up and bend one knee while keeping your other one straight. Center your weight over the bent knee while going down to 90 degrees and then push back up to go the other way. 15 reps each leg!

Toe Touches: Lift your legs up into the air as straight as possible with your back on the

ground. Once they are there, extend your arms straight up and try to lift your upper body so that you make contact with your fingers to your toes. Ideally your upper back and most of your lower back are off the ground for a split second while you are engaging your abs and pulling yourself towards your toes. 10 reps!

Leg Lifts: While laying with your back on the ground keep your legs as straight as possible. Lay your hands palms down by your butt. Lift your legs up while keeping them straight until you make a 90 degree angle with your upper body. Slowly lower them back down and don’t let them come crashing to the ground. This is all about control. 10 reps!

Go through these movements in this order two times through!

Burnout Round:

For these exercises we are going until we cannot do any more reps. Push yourself and see how many you can get! This is the home stretch, once you finish with these, you’re done!

Jump Squats: For jump squats we use all the same form as a regular squat except at the top of our squat, we are doing a small jump. This forces us to really use our power and all the muscles in our legs and is a killer end to our leg workout.

Incline Pushups: Find a couch, table, or chair that you can lean against and place your hands on the corners of your chosen object. Walk your feet out so that you are perpendicular with the corner of your couch or table. Use the same form as a regular pushup and lower yourself down while preventing your elbows from flaring. Push yourself back up and repeat.

Mountain Climbers: Last exercise! Lay with your stomach on the ground before extending your arms and getting yourself into pushup position. With your elbows locked out, begin bringing one foot up at a time with the intention of trying to touch your knees to your elbows. Essentially we are running in place while facing the ground. Be sure to engage your abs and really feel them clenching as you bring your legs up.

That’s it! You’re done! Give yourself a pat on the back and grab some water. This workout is sure to work up a sweat so it’s important to rehydrate. Take a couple laps walking around your place to cool down and stretch any muscles that feel tight.

If you want more personalized help we have great personal trainers that can help you meet your fitness goals. We also have group fitness classes and even have some completely free ab and core classes, dance fitness classes, or chair fitness classes that you can check out at any time. Check out our class schedule here: and be sure to look at our awesome services that can help build a more complete you – mind, body, and soul!

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