Bodyweight Workout Series
For those of you who don’t already know, I’m a huge proponent of using heavy weights during workouts. I structure most training programs around classic movement patterns that have been proven effective time after time. With proper resistance (aka heavy resistance!), classic moves like lunges, squats, bench press, pull-ups, and rows are all you need to reach your training goals. You don’t need fancy new moves every week, in fact you SHOULDN’T change your workout weekly. Check out this post on training misconceptions or and this one on muscle soreness if you’re curious why.
That being said, while fun new bodyweight exercises shouldn’t make up the majority of your training session, they do have their time and place. Two ways I suggest incorporating bodyweight exercises:
Accessory Movements At the gym during a full workout. If chosen intentionally, these moves can serve as great accessory movements. Accessory movements are supplemental lifts that compliment your main lift. For example, you might begin with a set of heavy traditional deadlifts as your primary lift of the day and then program a lighter single legged movement like the pistol squat show below. Single leg movements are a great way to get stronger at a movement while also training smaller stabilizing muscles and core.
Travel Workouts During holidays and travel when you don’t have access to a gym and weights! Who would want to plan every single trip around having access to a full gym anyways? A a bodyweight workout might not help you to make massive progress, especially if your goal is to grow muscle, it will prevent you from losing the progress you’ve already made, help you to feel great jumping right back into your full routine upon return, and to feel high energy during your travels.
Making a plan and sticking to it
Plan ahead. Take out your calendar and pencil the workouts in before you leave for your trip. If you need a tool for this, try out my habit tracker format. There are three bodyweight workouts, so to complete each once I suggest a M/W/F split. To complete each twice, I suggest M/T/W with a rest on Thursday, F/S/Su.
Nail your basics. Stick to your healthy routine outside of workouts. Make the effort to get in your usual step count (for most people I suggest 7-10k per day), drink your water, and get your 8 hours of sleep. I wrote this blog on basic healthy habits to nail consistently before you even consider a complicated diet. These are great ones to maintain over a holiday trip.
Get your cardio in. The suggested amount for heart health is 150 minutes of moderate intensity work per week. Plan this in your calendar before you head out. Not sure how moderate should feel? I wrote this post on cardio zone training. Don’t worry, it’s really not that intense - you should be able to hold a conversation (a bit uncomfortably) throughout. I’d suggest a 30-40m brisk walk or jog, or a hike following your 20 min strength workout. If you don’t have time for that, even 10 mins is far better than nothing.
A few notes on the exercises shown
Repetitions I show a few example repetitions of each. For the full workout, I suggest 8-15 repetitions of each for 2-4 sets. The ideal number is pretty variable, you should look to reach a point of fatigue where it feels like you could maybe do 1-2 more reps if you absolutely had to. Some of these might be quite easy for you, in that case increase the repetitions. I wrote more on selecting the appropriate repetition range for your fitness goals here.
Modifications Bodyweight does not mean easy! Many of these are advanced. Modify moves when necessary (I’ve included notes for ideas on how to modify). If you aren’t confident that you can do a move correctly, skip it. You can simply to another set of each of the other movements to get a good workout in.
Form do a posture check and make sure your core is engaged before you start any of these movements. Check out the videos I linked for the less common exercises to see me doing them! Still unsure? Feel free to email me and I’ll try to help! For planking movements, generally try to keep yourself stable and centered using your core even if your weight is shifting side to side. For lower body movements, be sure to keep weight distributed evenly throughout your feet (not all in your toes!).
Day 1 Lower Body
Equipment needed mat, two rags or small towels (optional)
Modifications: Full Surrender
Modifications: eccentric skater squat
Pistol squat
Modifications: See this 8 step video and find the one that’s challenging but achievable.
Hamstring tuck bridge (towels needed)
Modifications: No tuck, traditional single leg or two legged glute bridge. (no towels needed)
Lunge to single leg Romanian deadlift
Modifications: Split the two movements shown in the video into two moves. Peform a lunge, return to standing, perform a single leg deadlift.
Modification: adjust time spent in the position
Day 2 Upper Body
Equipment needed mat, chair or bench
Push-up + shoulder tap
Modifications: Incline push-up from chair, modified/knee push-up, eccentric push-up. Perform shoulder taps afterward as a separate movement.
Modification: adjust time spent in the position.
Triceps dips
Modification: bend legs more for an easier movement, keep them straight for harder.
Modification: if necessary, holding a still forearm plank is an ok alternative.
Modification: static plank hold for 45-90s
Day 3 Core + Cardio Circuit
Equipment needed mat, timer (optional)
Modifications Try this one timed to 50s work with 10s transitions. You can also opt for 12-15 reps of each movement.
Plank + side tap
Modification: plank hold
Burpee (adv: chest to the ground)
Modifications: burpee with no push-up, low impact burpee.
Sit-ups
Modification: crunches (double the reps, they’re much easier)
Modification: low impact skaters (less jump)
Side plank + hip dip
Modification: 30-40s side plank hold
Mountain climbers (perform as fast as you can with good form)
Modifications: full body climbers (harder)