There’s a reason that folks gravitate towards bodyweight exercises: workouts like these (like today’s quick bodyweight strength builder) are an easy way to get a great workout with absolutely zero equipment, so you can work out anywhere, anytime. But sometimes you may struggle with how exactly to get more bang out of your bodyweight strength circuits.
The truth is, there are tons of ways to make this type of training even more challenging. For starters, you can add a pulse, which involves getting into the hard part of an exercise and then simply moving up and down an inch each way. This keeps your muscles under tension for longer. Or, you can slow things way down (listen up, everyone, faster isn’t always better). A slower tempo helps you not only focus on every aspect of the exercise, but it also tasks the momentum out of the move, making you rely on, yep, you guessed it, your strength. You can even make your bodyweight move more explosive by adding speed and power, which will go a long way in building your endurance.
For today’s workout, find ways to mix in these suggestions—whether it’s a few pulses in the Poliquin squat or a super slow reverse lunge or double-timing your mountain climber. Whatever you chose, you’ll definitely feel a different type of burn.
The bodyweight strength workout below is for Day 23. Don’t forget to check out the full month of workouts here, or go to the workout calendar here.
Workout Directions:
Do each move below for your selected period of time and rest. At the end of all the moves, rest for 60 seconds. That’s 1 circuit. Do the entire circuit 3-5 times.
- Option 1: 30 seconds on, 30 seconds off
- Option 2: 40 seconds on, 20 seconds off
- Option 3: 50 seconds on, 10 seconds off
Bonus: 4- Minute Burnout
Do each exercise below for the indicated number of reps as fast as you can. If there’s any time left over, hold a forearm plank until the clock runs out. For any move repeated on both sides (like skaters), each side equals 1 rep.
- Skater
- Mountain Climber
- Poliquin Squat
- Squat Thrust
- Forearm Plank
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Katie Thompson1 Poliquin Squat
- Do a squat by sending your hips back, engaging your core and glutes, and bending both knees to come to 90-degrees.
- Now stand up halfway, keeping your glutes engaged, into what is basically a half squat.
- From the half squat position, drop again into your lowest squat position.
- Now stand up all the way, squeezing your glutes and keeping your core engaged as you stand.
- Think of this move as an elevator with 3 levels: top, middle, bottom. So the movement should be: top to bottom, to middle to bottom, to top.
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Katie Thompson2 Single-Leg Jackknife (each side)
Note: Perform this move on your right side for your desired time interval, then switch to your left side and repeat.
Single-leg jackknife (right side)
- Lie face up with your legs extended and arms by your sides. Contract your abs to press your low back into ground. This is your starting position.
- Squeeze your thighs together, squeeze your glutes, and simultaneously lift your left leg and upper back off the ground, reaching your right hand forward to meet your left foot. Your torso and your left leg should form a V.
- Keep your core engaged as you slowly lower to return to starting position; repeat.
Single-leg jackknife (left side)
- Lie face up with your legs extended and arms by your sides. Contract your abs to press your low back into ground. This is your starting position.
- Squeeze your thighs together, squeeze your glutes, and simultaneously lift your right leg and upper back off the ground, reaching your left hand forward to meet your right foot. Your torso and your right leg should form a V.
- Keep your core engaged as you slowly lower to return to starting position; repeat
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Katie Thompson3 Reverse Lunge (alternating sides)
- Stand with your feet about shoulder-width apart and engage your core.
- Step backward with your left foot, landing on the ball of your left foot and keeping your heel off the ground.
- Bend both knees to 90 degrees as you sink into a lunge. Focus on keeping your core engaged and your hips tucked (don’t stick your butt out). Sometimes, it can be helpful to place your hands on your hips so you can make sure your hips aren’t tilting to the side or forward and back.
- Push off the ball of your left foot to return to your starting position.
- Now step back with your right foot, and sink into a lunge on the other side.
- Continue to lunge, alternating sides each time.
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Katie Thompson4 Mountain Climber
- Start in high plank, with your palms flat on the floor, hands shoulder-width apart, shoulders stacked above your wrists, legs extended, and core engaged. This is the starting position.
- Keeping your core tight, draw your right knee to your chest.
- Return to the starting position and immediately draw your left knee to your chest.
- Return your left leg to the starting position. That’s 1 rep.
- Continue to alternate. The quicker you move your legs, the more of a cardio challenge this will become.
- Make sure to keep your core engaged and back flat throughout. If you have to slow down to maintain form, that’s fine.
BONUS: 4- MINUTE BURNOUT
Do each exercise below for the indicated number of reps as fast as you can. If there’s any time left over, hold a forearm plank until the clock runs out. For any move repeated on both sides (like skaters), each side equals 1 rep.
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Katie Thompson5 Bonus Move 1: Skater (40 reps)
- Stand with your feet shoulder-width apart.
- Bend your knees slightly, then jump to the right as far as you can, leading with your right foot and swinging your left leg just behind your right. Swing your arms across your body to help you jump farther.
- Land on your right foot and bend your knee slightly, balancing on that foot for a second.
- Jump back to the left, landing on your left foot. Do 40 reps, trying to jump as far and as fast as you can while staying balanced.
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Katie Thompson6 Bonus Move 2: Mountain Climber (30 reps)
- Start in high plank, with your palms flat on the floor, hands shoulder-width apart, shoulders stacked above your wrists, legs extended, and core engaged. This is the starting position.
- Keeping your core tight, draw your right knee to your chest.
- Return to the starting position and immediately draw your left knee to your chest.
- Return your left leg to the starting position. That’s 1 rep.
- Continue to alternate for 30 reps. The quicker you move your legs, the more of a cardio challenge this will become.
- Make sure to keep your core engaged and back flat throughout. If you have to slow down to maintain form, that’s fine.
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Katie Thompson7 Bonus Move 3: Poliquin Squat (20 reps)
- Do a squat by sending your hips back, engaging your core and glutes, and bending both knees to come to 90-degrees.
- Now stand up halfway, keeping your glutes engaged, into what is basically a half squat.
- From the half squat position, drop again into your lowest squat position.
- Now stand up all the way, squeezing your glutes and keeping your core engaged as you stand.
- Think of this move as an elevator with 3 levels: top, middle, bottom. So the movement should be: top to bottom, to middle to bottom, to top. 1 rep = 1 sequence (top to bottom, middle to bottom, bottom to top). Do 20 reps.
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Katie Thompson8 Bonus Move 4: Squat Thrust (10 reps)
- Stand with your feet at least hip-width apart, core engaged.
- Place both of your hands on the floor, then jump your feet back to come into a high plank position. Your core should be engaged, your hips level, and your wrists should be directly under your shoulders.
- Hop your feet forward, to come to a low squat position, and immediately stand up, squeezing your glutes at the top. Repeat for 10 reps.
- To modify this move, step your feet back instead of jumping them back.
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Katie Thompson9 Bonus Move 5: Forearm Plank
- Place your forearms on the floor, elbows directly underneath your shoulders, hands facing forward so that your arms are parallel.
- Extend your legs behind you, feet hip-width apart.
- Tuck your tailbone and engage your core, butt, and quads. Hold until the rest of your 4 minutes are up.
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