Yo Sweaty Friend! Sometimes I need a good bodyweight workout I can smash out in my living room
No equipment needed yo ✌
Sweaty friend! Welcome to another Motivation Monday!
I remember thinking I couldn’t get a good sweat on without any weights or at leasttttt a 5 k run – oh no siri bob!
Well if ya do things properly and quickly enough you can mos def break a sweat movin n groovin w just your own body
All you have to do is keep your form on point and do the exercises as quickly as possible without loosing integrity in your body’s structure. Easier said than done I know
So the way this workout circuit works…..
Do the 3 moves in each circuit the amount of time stated and then repeat the circuit 3 times.
Once you’ve repeated the circuit 3 times rest for 1 minute and then move onto the next one.
When you finished up all 3 circuits you’re done girlfriend – give yourself a high five and maybe a shower from all dat sweat girl!
Here’s the move breakdown
Circuit 1
Move 1: Shoulder Taps
Start in plank. Core engaged, pelvis tucked under #alltheplankthings
Keep your hips as level as you can- transfer the weight into your right hand and use your left hand to tap your right shoulder. Then bring the weight into your left hand {hips still level – when the hips start to sway side to side it may be time to go to the knees!} use your right hand to tap your left hand.
Do this move 10 times per side.
Move 2: Mountain Climbers
As per uszzzze keep your core tight – tuck the pelvis under. If you need help w how to do a proper plank click here PS!
Then from plank bring your right knee to your right tricep. Pull the core in tight- belly up and in. Round the back and push the ground away to engage that core to shoulder connection. Then come back to plank and bring your left knee to your left tricep.
Do this move 10 times on each side.
Move 3: Side to Side Hip Dips
One of my fave moves- cause you can really feel those obliques fire up!
Start in plank – again belly up and in. Start to shift your weight to the right edges of your feet as you shift your hips towards the right. Keeping equal weight on both hands as much as possible. Don’t loose integrity in the core just to finish the reps and rest as you need to.
Repeat 10 reps per side.
Repeat circuit 1 3 times.
Rest for 1 whole minute!
Then start on da next one girl
Circuit 2
Move 1: Alt Side to Side Squat Crunches
The numero uno thing to keep in mind is to keep your core tight and keep yourself from butt winking at the bottom!
Start standing upright hands behind your head elbows pointed outward. Chest open.
Drop the hips back as if you’re about to sit into a chair to come into a squat. Start to sideband to the right touching the right elbow to the outside of the right thigh. Come back into a squat and go to the other side.
Push through the heels as you come back to standing
Repeat 10 reps.
Move 2: Lunge to Warrior 3
Start in a lunge. Right leg forward – left leg back.
Pelvis tucked under keeping your core engaged. Fell that hip flexor stretch girl!
Bring weight into your right leg. Tip the pelvis forward arms stretched above head. Kick the heel back to come off of the floor into a balance. Come to a straight line from toe to finger. You turn into a big T! Keep the hips level- you should be able to balance a wine on your hips duh!
Then shift your weight back to bring the left leg back onto the ground to come back to a lunge.
Do 10 reps on the right and then 10 reps on the left.
Move 3: Bear Crawls
Ah this move is the best to work the core girl!
Start in table top. Tuck the toes under and lift the knees off of the ground.
Try not to create an excessive curve in the lower back. Keep the core tight.
Making sure cross patterning happens. So left hand and right leg move at the same time- right hand and left leg move at the same time.
Move backwards starting with the right hand and left leg first. Do 10 backward walks.
Move forwards starting with the right hand and left leg first. Do 10 forward walks.
Repeat circuit 1 3 times.
Rest for 1 whole minute!
Then start on da next one girl
Circuit 3
Move 1: Bicycle Crunches
This is wicked abs work here girl.
Curl yourself into a cannonball – hands behind the head elbows point out.
Keep the low back glued to the floor. Make sure both shoulders come off of the ground. Twist your upper body toward the right. Lengthen the left leg pushing through the heel and bring the left elbow to the right knee.
Then switch to the other side – bring the left knee into the chest. Lengthen out the right. Twist the upper body to the left bringing the right elbow to the left knee.
Do 10 reps per side.
Move 2: Reverse Crunches
Target the lower abs with this full body move.
Start with your knees directly over your hips. Push the low back to the floor. Slow and in control bring your knees to your chest- lift your hips up. Make sure you don’t compress the back of your neck. Come back down slow and in control. Lowering down one vertebra at a time to come back to the starting position.
Do 10 reps.
Move 3: Bridge Lifts
Move number 3 is a simple bridge. Set up with feet on the floor knees pointing toward the ceiling. Push into the heels and tuck the pelvis under and make sure to squeeze the glutes keeping the pelvis tucked under. You should feel a pretty good stretch in your quads if you engage the glutes at the right angle. Avoid making it backbend city up in hurrrr. Do this lift 8 times.
Do 10 reps.
And you’re done girlfriend!
Give yourself a break – go have that shower – do that meditation cause you’re all #movementninja’d out yo!
Remember throughout the workout to stop if you feel yourself loosing integrity in the moves. Slow down – it makes the workout longer but more sustainable I promise. I know this is something that people say but often it falls on def ears or people don’t actually know that is meant by that.
Here’s what I mean:
If you find yourself falling over, loosing balance or ditching any of the form ques I mention in the description of the moves – danger will robinson danger. Grab yourself fa lighter weight, quit doing the moves or slow wayyyy down to focus on form! Ain’t no shame in that game girl fo realz. I’d rather you were all #movementninja for a long arse time than you injure yourself. Bodyweight workouts seem to be easy but it’s far more complex than ya think! Well with that word of advice I say
Get your #movementninja on and jump around girlfriend.
Grab a mat and get movin
I’ll catch ya next time
💦 Sweat & Radiance
Feel free to save this pic or pin it for easy access to all of these Bodyweight Workout moves gurllll.
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