5

Why bodyweight workouts?

Can you build strength using your bodyweight?

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PUSH UP + RUNNER LUNGE

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SIDE PLANK + REACH

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SUMO SQUAT + CALF RAISE

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RAPID SUMO SQUAT + BACK FLY

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HOLLOW ROCK KNEE HUGS

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1. Push Up + Lunge 2. Side Plank + Reach 3. Sumo Squat + Calf Raise 4. Sumo Squat + Fly 5. Knee Hugs DO IT: Perform each exercise for 40 secs work, 20 secs rest. Repeat x2 sets.

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TRY THE FULL 30-MINUTE WORKOUT AT HOME!

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TAP BELOW for a FREE 2-Week Bodyweight Program! The perfect workout plan to take on vacation!

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5

BODYWEIGHT STRENGTH EXERCISES

No Equipment Workout!

Why bodyweight workouts?

✅ Can be done anywhere ✅ Scalable for all fitness levels, beginner to advanced ✅ Challenge you in new ways!

Can you build strength using your bodyweight?

YES! Bodyweight training allows fuller range of motion and can help to properly engage muscle groups.

TRY these 5 Full Body Exercises 👉

PUSH UP + RUNNER LUNGE

1

Targets: Chest, shoulders, triceps, back, legs, glutes, quads, hamstrings, abs and core muscles.

SIDE PLANK + REACH

2

Targets: Internal and external oblique muscles and transverse abdominus.

SUMO SQUAT + CALF RAISE

3

Targets: Inner thighs (adductors), outer thighs (abductors), glutes, quads and calves.

RAPID SUMO SQUAT + BACK FLY

4

Targets: Inner thighs, outer thighs, glutes, quads, posterior deltoids, and major upper back muscles.

HOLLOW ROCK KNEE HUGS

5

Targets: Lats, back, abs and core.

1. Push Up + Lunge 2. Side Plank + Reach 3. Sumo Squat + Calf Raise 4. Sumo Squat + Fly 5. Knee Hugs DO IT: Perform each exercise for 40 secs work, 20 secs rest. Repeat x2 sets.

Screenshot Workout

TRY THE FULL 30-MINUTE WORKOUT AT HOME!

TAP BELOW for a FREE 2-Week Bodyweight Program! The perfect workout plan to take on vacation!