Do-Anywhere Full Body Bodyweight Workout

Sometimes you just need a simple workout that you can perform anywhere at any time and this workout fits the bill! From a cramped hotel room, to your 3rd floor apartment, bedroom, backyard or on a deck in the mountains, this workout can be done! Maybe you only have 10 minutes in between meetings while working from home or you have 30 minutes to spare to divide up your lunch break, just pull up this workout plan and you will be good to go - no weights necessary!

Perform all exercises for 1 minute with a 15 second break (walk in place) in between each exercise for a quick 10 minute workout. If you are a beginner, start out slowly with the easier and/or quieter options.

Repeat 2 more times if you want a full 30 minute workout.

See below for videos on how to perform each exercise correctly.

​*The notes under each exercise are for an easier and/or quieter option.

---

​
​10 - 30 Minute Full Body Workout

​         Begin with a 15 second warm-up (walk in place) 
​

• 1 minute: Jumping Jacks

          *Do a side step with an arm raise
          15 second recovery (walk in place)

• 1 minute: Push-ups

          *Do these on your knees or against a wall
          15 second recovery (walk in place)

• 1 minute: Heel Drops

          *Extend your legs up higher (always keep lower back on the ground)
          15 second recovery (walk in place)

• 1 minute: Lunge Jumps

          *Do alternating lunges instead of jumping
          15 second recovery (walk in place)

​

• 1 minute: Narrow Push-ups

          *Do these on your knees or against the wall
          15 second recovery (walk in place)

​

• 1 minute: Glute Bridge

          *Go slow and steady
          15 second recovery (walk in place)

​

• 1 minute: Alternating Side Lunges

          *Keep your feet in place and lust alternate moving into lunge position side to side
          15 second recovery (walk in place)

​ 

• 1 minute: Cross-Body Mountain Climbers

         *Do these slowly by placing your foot down in between each rep or perform them with your hands on a higher up, stable surface
         15 second recovery (walk in place)

•    Repeat 1-3x for a 10, 20 or 30 minute workout!

​If you would like a 6 week menu plan that includes two workout guides (one with weights and one without), check out my Balanced Eating + Workout Plan virtual book.