Bodyweight Workout

 
 

Just because you're on vacation, or a break from your regular routine doesn't mean your workout regime has to take a break too. In fact, what better way to make the most of your getaway than by incorporating some invigorating bodyweight exercises into your daily schedule? Whether you're lounging by the beach or exploring a new city, I’ve got the perfect workout routine to keep you feeling energized and fit. Say goodbye to excuses and hello to a vacation that not only rejuvenates your mind but also challenges your body.

 

BENEFITS of exercise

  • Did you know that exercising has a huge impact on mood, energy levels, and stress relief. It’s not just about the physical body!

  • Did you know that you don’t need a bunch of fancy equipment in order to get a good workout? Body weight exercises are effective and super convenient.

  • Did you know that you can exercise anywhere? The beach, a living room, a garage, etc?

  • Did you know that exercising while on vacation is a great way to explore your surroundings? Get out for a walk or a run, or a bike ride! See what there is to see while also moving your body!

To follow along with the recorded class, please use the video link below:

 

To do this workout on your own, please use the timer linked below and use the written instructions that follow.

45 min Total Body Workout

This workout is fully customizable - if you don’t want to jump, just modify by doing toe taps instead. If you can’t do plank or push-ups because of wrist issues, please do a forearm plank. If you can’t lunge or squat, please do mobility exercises like standing toe taps. There’s always a way to make the workout fit your lifestyle!

 

THE WORKOUT: 45-Minute Total Body (No Equipment)

► EQUIPMENT: just a mat

► FITNESS LEVEL: Intermediate with modifications offered for ALL fitness levels!

► FORMAT: It looks like this:

✔️ 3 circuits

✔️ 8 Moves Per Strength Circuit (20 seconds each, 10 sec rest between movements)

✔️ 30 seconds rest between circuits

► THE WORKOUT:

Circuit #1

  1. Lateral High Knee Run 

  2. Jump Lunge Jacks (or lunge with clap)

  3. Blast Off Push-ups 

  4. Bicycle Crunch 

  5. Jump Squat Heel Tap (or stationary squat heel tap)

  6. plank jump to Donkey Butt Kick 

  7. Knee to Elbow Plank 

  8. Crossbody toe tap (or knee tap)

Cicruit #2

  1. Prisoner tap Back Lunge Jump Squat 

  2. Hand release Push-up to superman

  3. Down down up up Plank to Shoulder Tap 

  4. Pop squat alternating arm taps 

  5. Crossbody Toe Touch Star Jack 

  6. Bear to jump squat 

  7. Boat Sit alternating heel tap

  8. Crossbody Toe Tap + Knee to Elbow Crunch


Circuit #3

  1. Russian Toe Tap (inside foot tap) 

  2. 2 footed hop forward, shuffle back 

  3. Squat pulses, heel taps optional

  4. Lateral hop jump to plank

  5. Plank Pike alternating Ankle Tap 

  6. IYT

  7. Reverse crunch

  8. Supine scissor kicks

Joan Dandeneau