A Quick At-Home Bodyweight Workout

Sometimes, you don’t feel like going to the gym.

Maybe there’s 3-feet of snow outside, you’re on vacation, you don’t feel like fighting traffic, there’s a sub for your favorite class — we could go on. Whatever the reason, never fear because the truth is you can still get a great, total-body workout in the comfort of your own home. The best part is you don’t need any fancy equipment.

The next time you want to get a quick workout at home, try one of these quick bodyweight workouts to help you build muscle, slash fat and get great cardio in own your living room. This is the first of three workouts this month, so look for the second one next week and the third one the week after that.

Want something you can do in a pinch? You’ll finish this workout in less than 10 minutes.


Perform this circuit four times with no rest:

8 reps each leg

Take a long step back so your knee makes a 90-degree angle at the bottom — and pull yourself back up with your forward leg.

10 reps

As you lower yourself in a pushup, pull one knee out to the side and try to touch that same side’s elbow. Get as close to the ground as you can and push up while bringing the leg back to its original position. Alternate sides for one rep.

10 reps

Stand with your head, shoulders and glutes firmly against a wall. Press your forearms flush against the wall behind your head. (There should be no space between your skin and the wall). Squeeze your glutes and press your lower back against the wall while sliding your forearms up and down the wall.


Perform this circuit 3 times with no rest:

Hold for 20 seconds

Start in a plank position with your forearms on the ground. Then crawl into a pushup position and lower yourself into a plank.

10 reps

Lie on the ground with your knees bent and feet flat on the floor. Drive through your heels and squeeze your glutes to push your hips up. Do not use your lower back you pull yourself up.

10 seconds (forward and backward)  

Start in the “crab position” with hands and feet flat on the ground, chest facing up, knees bent, hips an inch from the ground, arms straight, hands directly underneath your shoulders and fingers pointing behind you. Crawl forward by taking a tiny step with your right arm and left leg at the same time and then another step with your left arm and right leg. Alternate while keeping your hips low and your chest up.

Check back on the blog for next week’s workout. Let us know you’re in!

The post A Quick At-Home Bodyweight Workout appeared first on Under Armour.

(via MyFitnessPal Blog)

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