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Living Life Balanced Blog

Do-Anywhere Full Body Bodyweight Workout

5/8/2020

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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!
Do-Anywhere Full Body Workout: a 10 to 30 minute body weight workout by Elena McCown, LLC a health coach in Franklin, TN
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)
Do-Anywhere Full Body Workout: a 10 to 30 minute body weight workout by Elena McCown, LLC a health coach in Franklin, TN
  • 1 minute: Push-ups
          *Do these on your knees or against a wall
          15 second recovery (walk in place)
Do-Anywhere Full Body Workout: a 10 to 30 minute body weight workout by Elena McCown, LLC a health coach in Franklin, TN
  • 1 minute: Heel Drops
          *Extend your legs up higher (always keep lower back on the ground)
          15 second recovery (walk in place)
Do-Anywhere Full Body Workout: a 10 to 30 minute body weight workout by Elena McCown, LLC a health coach in Franklin, TN
  • 1 minute: Lunge Jumps
          *Do alternating lunges instead of jumping
          15 second recovery (walk in place)
Do-Anywhere Full Body Workout: a 10 to 30 minute body weight workout by Elena McCown, LLC a health coach in Franklin, TN
​
  • 1 minute: Narrow Push-ups
          *Do these on your knees or against the wall
          15 second recovery (walk in place)
Do-Anywhere Full Body Workout: a 10 to 30 minute body weight workout by Elena McCown, LLC a health coach in Franklin, TN
​
  • 1 minute: Glute Bridge
          *Go slow and steady
          15 second recovery (walk in place)
Do-Anywhere Full Body Workout: a 10 to 30 minute body weight workout by Elena McCown, LLC a health coach in Franklin, TN
​
  • 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)
Do-Anywhere Full Body Workout: a 10 to 30 minute body weight workout by Elena McCown, LLC a health coach in Franklin, TN
​ 
  • 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)
Do-Anywhere Full Body Workout: a 10 to 30 minute body weight workout by Elena McCown, LLC a health coach in Franklin, TN
  •    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.
Posts may contain affiliate links. If you purchase a product through an affiliate link, your cost will be the same but Elena McCown, LLC will receive a small commission. Your support is greatly appreciated! The information I provide is not to take the place of your personal physician’s advice and is not intended to diagnose, cure, treat or prevent any disease. Please discuss this information with your own healthcare provider to determine what is right for you. All information is intended for your general knowledge and is not a substitute for medical advice or treatment for specific medical conditions. I share general health and wellness recipes, ideas, documents, motivation and other related information that is aimed to help you take your health into your own hands.
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    Elena McCown, LLC Health Coach in Franklin, TN

    About Me

    I am a food loving, activity seeking health coach who resides in Franklin, TN with my husband and two sweet dogs (Lola & Penny).
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    Allergies

    I believe everyone should eat balanced and not cut food groups if you don't medically need to. All foods can fit in a healthy diet. Unfortunately, I have to avoid gluten and also limit myself with dairy, so my goal is to provide healthy, gluten-free/dairy-free recipes so EVERYONE can enjoy all foods, even if you do have to cut out certain food groups. My recipes are encouraged for everyone to eat, not just for those with sensitivities/allergies! Most of my recipes can be easily converted by using real dairy and whole-wheat in place of my allergy-free substitutes. 

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Elena McCown, LLC Health Coach in Franklin, TN
  • Home
  • About
  • Services
  • Shop My Favorites
  • Blog
  • Recipes
    • Prepear App
    • Appetizers
    • Baked Goods
    • Condiments
    • Desserts
    • Drinks
    • Breakfast
    • Meals and Sides
    • Smoothies
    • Snacks
    • Soups & Salads
  • Life
    • My Life
    • Programs
    • Workouts and Exercises
    • Wellness Information and Tips
    • Williamson County, TN Paths, Trails and Parks
  • Disclaimer/Privacy Policy/Terms of Service