Last Updated on December 10, 2020
I wanted to put together a fun, full-body bodyweight workout so you can get a great workout anywhere, without equipment. This bodyweight workout routine has the best bodyweight exercises for women.
It’s quick, great for all skill levels, and targets all of the major muscle groups which means higher calorie burn for you.
I love to create my bodyweight workouts so they get the best results in the least amount of time…
I’m all about working smart, not hard. So make sure you follow the workout instructions to get the most out of this bodyweight routine.
I love doing this quick bodyweight workout when I travel or don’t feel like going to the gym. It’s great to use during the holidays, too.
First, warm up with some light cardio and stretches. Run in place, do jumping jacks or walk for 5 – 10 minutes.
Do each exercise until you feel the burn. Once you feel the burn, do 5 more then stop. Ideally, you’ll max out at 30 reps.
Do each exercise 1 time to complete one set.
Do 3 full sets to complete this workout.
Are you in? Let me know if you’re going to rock this workout in the comments.
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FULL BODY BODYWEIGHT EXERCISES
Stand with your arms extended out to the side, in line with your shoulders. While breathing, begin to trace C’s in the air with your fingertips. Do as many as you can until you feel the burn. Once you feel the burn, do 5 more to complete one set.
Lie on your back with your knees bent. Lift one leg up. This is your start position. Lift your hips up until your body is in a straight line. Keep your hips level. Slowly lower back down to the start position to complete one rep. Complete the same number of reps with your other leg to complete one set.
Start in a plank position. Slowly walk your hands back towards your toes as far as you can until you’re in a forward fold. Quickly walk your hands back to a plank to complete one rep. Do as many reps as you can until you feel the burn. Once you feel the burn do 5 more to complete your workout.
Get into a plank position with your hands directly under your shoulders and on your knees. Bend your elbows and lower your chest down to the floor. Don’t arch or sag your lower back or pitch your butt upwards. Exhale as you push up back into the start plank position to complete one rep.
KNEE TAP EXTENSIONS
Lie on your side with your legs bent. Point the upper knee down and out in front of you. This is your start position. Exhale and quickly lift your leg up and back pushing your heel back across your body. Quickly reverse the movement pulling your knee forward and down towards the floor to complete one rep. Do as many as you can until you feel the burn. Once you feel the burn do 5 more then stop. Complete the same number of reps with your other leg to complete one set. Tip: Try to keep your hips square and still during the movement.
HAND TO TOE TAPS
Lie with your hands and feet straight out with fingers and toes pointed. This is your start position. Exhale and quickly lift your hands and legs up until they tap directed above you. Inhale and lower back up to the start position to complete one rep.
Place a chair (or bench) behind you and hold onto the edge with your arms extended, shoulder-width apart. Your legs should be extended forward, slightly bent, with your feet planted on the floor. This is your start position. Inhale and slowly lower your butt down by bending at the elbows. Using your triceps, push yourself back up to the start position, to complete one rep. Tip: Keep the elbows as close to your sides as possible throughout the movement.
SQUAT + SIDE LEG LIFT
Stand up straight with your feet shoulder width apart and knees slightly bent. Squat back and down then immediately push up and lift one leg as far up to the side as you can, keeping your back as straight and upright as possible. Lower your leg back down and squat back down, quickly racking up reps. Do the same number of reps with your other leg to complete one set.
I hope you liked this bodyweight workout. Let me know what you think about it in the comments.
As always, this workout only works, if you work it.
So work it. It is so worth it.
Your Coach and Biggest Cheerleader,
Christina is a certified Holistic Nutritionist, Personal Trainer, & Holistic Fitness & Health Coach. After healing multiple personal health issues, getting off 7 meds, & losing 40 pounds, Christina teaches others how to get Happy, Healthy, & Fit quickly with the most delicious food and least intense workouts.