Home workouts are where it's at these days, because if you can get just as good of a workout minus the gym commute, the waiting for the equipment, the hunt to find floor space . . . why wouldn't you? This bodyweight workout created by Bach personal trainer Ashley Kelly, NASM, is great if you're just starting to strength train or getting back into it after a break - or for anyone else who's looking for a simple but effective workout to do anywhere.
Basic Bodyweight Workout
Equipment needed: a mat or some comfortable floor for "Y" and "T" exercises. You can also use a stable chair, bench, table, or bed for chair dips, or simply do them on the ground.
Directions: Complete two sets of each superset, with a 90-second rest between each set. Start with the five-minute warmup and end with the five-minute cooldown of static stretching.
| Warmup | Time |
|---|---|
| In-place jog or march | 1 minute |
| Deep squat sits | 3 sets of 5-second holds |
| Knee-to-chest stretch | 45 seconds |
| Heel-to-butt stretch (Flamingo), both sides | 45 seconds |
| Toe touch, both sides | 45 seconds |
| Side bend, both sides | 45 seconds |
| Arm circle, forward and backward | 45 seconds |
| Superset 1 | Reps |
| Push-up or knee-down push-up | 10 reps, 20 reps for modification |
| Prisoner squat | 15 reps |
| 90-second rest | |
| Superset 2 | Reps |
| Triceps dip or chair dip | 10 reps |
| Split lunge | 10 reps on each side |
| 90-second rest | |
| Superset 3 | Reps |
| "Y" and "T" arm raise | 10 reps for each position |
| Burpee | 10 reps |
| 90-second rest | |
| Cooldown: 3 sets per stretch | Time |
| Seated hamstring stretch | Hold for 15 seconds |
| Cobra | Hold for 15 seconds |
| Lying knee tuck | Hold for 15 seconds |
| Cat-cow | Hold for 15 seconds |
Keep reading for details on how to do each move.
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