Sometimes getting to the gym just isn’t in the cards for the day. You may have to stay home because your child is sick, you’re traveling for work, or your schedule is completely booked. Squeezing in a 30-minute bodyweight workout is a great solution for times like these. You can do the following workout anywhere. All you need is your body and a great playlist to motivate you! I’ve provided a link to one of my favorite playlists at the end of this post.
High Knees: 30 reps alternating
Butt kicks: 30 reps alternating
Squat: 12 reps
Arm circles: 12 reps in each direction
Inchworm: 8 reps
Forward lunge with a twist towards leading leg: 24 reps alternating
Workout: Complete 3 rounds of the following exercises.
Squat with arms overhead: 15 reps
Inchworm to push up: 12 reps
Single leg reaches: 15 reps per side
Plank shoulder taps: 24 reps alternating
Single leg glute bridge: 15 reps per side
Side plank hip dips: 15 reps per side
Reverse lunge to balance: 15 reps per side
Plank reaches (in high plank lift opposite arm and leg and then return to the floor, repeat for other side): 24 reps alternating
Don’t forget to stretch!
Click the image below to jam out to my Motivation Mix!
Amber Tanski is an ACE Certified Personal Trainer and Fitness Nutrition Specialist at AddeoFit. Her fascination of human movement brought her to UW-Milwaukee where she graduated with a Bachelor of Science in Kinesiology. Passionate about rehabilitation, Amber went on to earn an Orthopedic Exercise Specialist Certification. This allowed her to increase her knowledge of post-surgical rehab recovery as well as recovery from athletic injuries. She has experience working with a diverse population including youth athletes, cancer and stroke survivors, and children with autism. To continue on the path of rehabilitation, Amber has been accepted to Concordia University Wisconsin to become a Doctor of Physical Therapy.
The thoughts and information set forth on this website are not intended to provide medical advice and are not intended to treat, diagnose, or prevent any disease or ailment. The material provided on this website is for informational purposes only and should never be used in lieu of formal medical diagnoses or treatment with a qualified physician. All individuals should undertake a complete physical before commencing any diet, exercise or health program.