Back-up Bodyweight Workout


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.

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