Last Updated on November 16, 2023
I put this fun, full-body bodyweight workout together so you can get a great workout anywhere, no equipment necessary. This workout routine was made with the best bodyweight exercises for women.
The bodyweight exercises in this workout target all the main trouble areas women struggle with most. It’ll help you tone up and sculpt curves in all the right places – without adding bulk. Plus, it targets all of the major muscle groups which means higher calorie burn and a killer full-body workout for you.
It’s great for all skill levels, too.
It’s great because you can do it anywhere, don’t need to worry about equipment. Plus, you really feel it snatching everything and it only takes 30-ish minutes to do it.
I love doing this bodyweight routine when I’m traveling, the weather is bad, or don’t have time to go to the gym. Normally it takes me 30 ish minutes to get to and from my gym… and that’s not including my workout time. This routine helps me get a killer workout at home and saves lots of time. Love that for me and YOU!
I know you’re going to love this workout.
I’m all about working smart, not hard. I created this bodyweight workout so you can get the best results in the least amount of time… But make sure you follow the workout instructions to maximize your results from this routine.
BODYWEIGHT WORKOUT INSTRUCTIONS
- 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. Max out at 30 reps.
- Do each exercise 1 time to complete one set.
- Do 3 full sets of all the exercises to complete the bodyweight workout.
- For the best results do this routine along with one of my meal plan programs.
Are you in? Let me know if you’re going to rock this bodyweight workout in the comments.
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FULL BODY BODYWEIGHT ROUTINE
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 directly 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,
For the best results – do this bodyweight workout with one of my metabolic meal plans. When you’re eating the right way for your metabolic needs & goals you can get results 3 times faster.
Remember to pin this bodyweight workout to Pinterest so you’ll have it forever