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Body Weight Workout

by Kelly Berger
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I spend my life working out. This is  my job and it is a passion of mine. I love starting my day with a sweat and getting myself moving. Ok, thats a small lie. Trust me, I do have mornings that I do not want to workout. Mornings where I don’t think I can find the motivation or just don’t feel like it. (This is not a lie.)

BUT… I push pass.

I know that thought can be temporary and if I just focus on the first five  minutes of putting one foot in front of the other I will be in it and feel good about it.

Cardio is key for me, no doubt. But, I also believe toning is just as important. I hesitate to use the word “lifting” as I know that scares some of you away! Instead I am going to share some body weight exercises you can do anywhere. I suggest you get outside if you can, this time of year the weather is amazing and I always find this so refreshing.

Remember when it starts to get hard that is when you know its working. So get after it.


Round 1:
10 Tricep dips paired with 10 Tricep push ups — rest for 1 Min — Repeat 3x 

Dips: On bench/chair/curb/ledge of some sort (feet can be bent or straight). Focus on bending the elbows to 90 degrees and pulling in the core while keeping the back straight and chest proud.

Tricep Push Ups: Bring your hands shoulder width apart, directly under your shoulders. Your legs should be long behind you with your back straight, not rounded. Lower your chest to the bench while keeping your elbows tight by your side body and then press back up to the starting position.

Round 2:
20 Forward stepping lunges paired with 25 calf raises — Rest 1 min. — Repeat 3x

Lunges: Start with your hands on your hips. Step out with your right foot to a lunge position (90 and 90 in both legs and think railroad track legs, not one behind the other) and then step back together. Repeat this on the other leg. (That is considered 2)

Calf Raises: Your feet are shoulder width apart. Lift your heels off the ground, raising yourself to your tip toes and with control lower back down to your heels.

Round 3:
20 Squat Jumps paired with 30 Russian Twist ab exercises — Rest 1 min. — Repeat 3x

Squat Jumps: Seperate your feet to a little wider then shoulder width apart. Sink low into your squat with control, (make sure your knees are not caving in) followed by “springing” into the air off your toes and landing back on the ground lightly immediately back into a squat position.  Repeat.

Russian Twist: Sit on the ground and find a comfortable place on your butt where you have good balance and control. Slowly lift your feet off the ground and bring your hands to heart center. Keep your chest proud and slowly start turning your upper body right and then left in a twisting motion. Tap your hands to touch the ground each time. Don’t forget to breath!

Round 4:
10 Total High Plank/ Low Plank (Alternate) paired with 10 Bulgarian Split Squats (each leg) — Rest 1 min. — Repeat 3x

High Plank/Low Plank: Start in a forearm plank. Walk your hands to a high plank and then lower back down to a low plank (forearms on the ground). Repeat this 10 times total. Try an eliminate your body shifting side to side as much as possible.

Bulgarian Split Squat: Place the top of your foot on a bench behind you and have the other one about 3 feet away (be sure to notice if you need to walk that foot out longer, this varries with everyone. Be sure that your knee is not over your foot when you lower down into the squat position).  Lower your body down with control, trying to get your knee that is behind you on the bench as close to the ground as possible. Raise back up to your starting position. Repeat this 10 times with one leg and switch.

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