I’ve been super busy but managed to get a workout vlog up this week sharing a quick bodyweight strength workout. Like last week’s cardio workout this one can be done anywhere, and requires ZERO equipment (though a mat is nice if you don’t have a carpeted floor). You can see the full workout embedded below, which features THREE camera angles this week due to the edition of a “GoPro” (not a GoPro but a cheaper version). Oooh I’m getting fancy! Though I cannot tell you how annoying it was doing this strength workout video though, had two cameras with full SD cards, and one just plain switched off through the workout, so I had to do the whole thing twice! Ah the things I do for fitness. Anyway if you can’t view the strength workout video below then check it out on my YouTube Channel and don’t forget to SUBSCRIBE!
I’m vlogging twice a week at the moment one food post and one fitness post. Strangely it’s something I’m actually enjoying even though my life is pretty boring, and similar week in week out. I’m hoping to upload a California Vacation trip from April soon, and a UK vacation trip. So look out for those! Anyway back to the workout…
Quick Bodyweight Strength Workout
We have FOUR exercises this week, and like last week each one is done for 45s with 15s recovery. One of them is done twice as it’s a unilateral movement. So get your timer set and workout. Modifications can be seen on the video so remember to watch! Again like last week this strength workout needs no equipment so no excuses!
SQUAT: Standing with the feet shoulder width apart and toes forward sit down like you were sitting into a chair. Try and keep the chest up while sitting the butt down. Preferably have the hands behind the head to work the upper back and open through the chest. Depth is personal choice but I’d try and get the hip crease level with the knees.
PIKE PUSH-UP: One thing people neglect in body weight workouts is the shoulders and that’s where the pike push up comes in! If you’re a gymnast it’s a pike, for yogi’s it’s a downward facing dog. Either way come into an inverted “V”. Then bend the elbows bringing the crown of the head between the hands. Great for all the upper body and stretches out the glutes and hamstrings from the squats!
SPLIT SQUAT: Back to legs, because… legs! This is often mistakenly called a lunge but it’s actually a bulgarian split squat. Get into that squat position again and then step one leg behind you, with the heel raised. Bend the knees, lowering the back knee towards the floor. If you can almost touch the floor, or even lightly touch the floor bringing that front thigh parallel to the floor. Again as with the squat, chest up!
SPLIT SQUAT: Same as before but change legs, duh.
TRICEP DIPS: Time for the bat-wings! Not really, you can’t spot reduce, but hey it’s “click bait” and made you perk up and pay attention right? Sitting on your butt with your knees bent and feet on the floor, place your hands behind you with your fingers pointing towards your butt. Lift the butt away from the floor supporting yourself on your hands/feet. Bend the ELBOWS to bring your butt towards the floor. *Do not do a hip thrust here, that’s a totally different thing and will not work the triceps! You gotta bend the elbows!*
And that is the workout for this week! 5 movements, should take 5 minutes for one set of everything. If you have longer do the whole thing twice for 10 minutes, etc. I’m really hoping to start working in some more vlogs and blogs soon. Honestly I’m really enjoying it, even though it is tough sometimes to find time to do everything, and the editing is taking me a while to do right now, but I’ll get quicker as I learn.
Question of the day:
What’s your weakest body part?
For me, it’s probably my shoulders. I have strong legs, but my shoulders are just not as strong, especially my left shoulder. But I’m working on it!
I always try to do home work-out and then get bored and unmotivated by day 3 or 4.
I’ll have to give this one a go. Do you have any tips for staying motivated?
I think my weakest would be my back or arms. They definitely need work!
Remember that you are doing this for HEALTH, not weight loss, or anything, HEALTH. That for me is a big motivator.
And reminding yourself that it’s 20-30 minutes out of your day. You get to choose how you spend that… watching reality TV or working on your health?
Your photos are great for instruction! I love how you explain the exercises for the maximum benefit and not hurt ourselves.
Trying this, this weekend and getting back into shape. I love working out and need to do it more often.
Squat and tricep dips are some of my favorites. I’m currently incorporating those two, but will have to try the others. I’m slowly seeing results, but I’m a turtle when it comes to progress. Great tips!
Great workouts! My upper body strength sucks! I am working on it but baby steps! Thank you for these great workouts!
Eva / Kid Minds
Oh how frustrating that one of the cameras stopped working! It looks great though, so it was worth the double effort. Can’t wait to see what’s next! My weakest part is my triceps. For some reason, it eludes my toning efforts.
I get most of my exercise from hiking. However, I’ve been thinking about practicing strength workouts to give my upper body more definition.
I love getting ideas on work out routines that I can do at home on those days I am too busy to go to gym. This workout routine is perfect because it works your whole body. I try to work out on a daily basis so having an exercise routine is very important to me.
Thanks for sharing this exercise routine with us!!
I would love to say that I had a strong part of my body! But, alas, I have gotten incredibly out of shape after three kids. I haven’t been able to get back into a good routine yet. But, my arms are probably pretty strong, and my legs…from all the walking and bouncing of babies 🙂
Wow this looks like a complete, all-over workout. I like to be able to fit it in throughout the day, so quick exercises are my thing!
Well look at you working it out. Thanks for coming up with some steps for body weight strength I feel I have a long way to go!
I am all about workouts that I can use my own bodyweight to stretch out even more. This one look like all sorts of awesome!
I think my weakest body part is my ankles; but that’s not so much muscle strength as it is anatomy (and flat feet). I like that you’ve given straight forward instructions for each of these exercises. Thank you for making it simple!
one of my clients has flat feet. It plays havoc with her knees too.
I am going to try this workout for sure! I need to get my squats on for sure!
hehehehe yep booty lifters!
Pike push up is one of my all time favorite exercises. Actually I love all push ups.
I don’t like regular push ups. But I LOVE working my shoulders and back.
I love that you have this workout designed so that you don’t need any equipment, I love those! My weakest part of my body would be my arms, and my core.
Exercise needs to be accessible to everyone! I am thinking about a series on “DIY fitness equipment” cheap or free equipment.
Definitely my stomach. I could use some serious work here. But, then again, I could sometimes sue my legs for non-support 😛
I must have been on a psychic wavelength, my workout this week is all about the core!
I am loving this workout, I prefer workouts that are quick but still effective! I pinned to remember what to do too, lol. My weakest body part is my knees and ankles due to me having to be on my feet a lot for my job, I need to do some exercises to strengthen them up.
Good to know Sara! I’ll work on a balance workout in future that will help you build strength in the legs!
Kayleigh @ Sugar in My Texas Tea
I love workouts that don’t require any equipment. It’s so much easier for moms that way! I never know what I’ll get an opportunity to exercise, so it’s great to have this kind of flexibility.
Me too Kayleigh! Short workouts throughout the day are usually my go-to for busy schedules. I know I’m not the only one with a crazy life!
I have no idea what my weakest part is. All I know it that I could benefit from all of these tips.
thanks Krystle hope you enjoyed them!
I’d have to say that my arms are my weakest right now. This is a great little workout that even I can attempt. Pinned it for the future. Thanks for making that graphic btw, helps me a lot.
Thanks Sara, and you’re welcome!
I want to try this workout out, I like the pictures to get a clearer picture that I am doing this right. I also need to try to motivate myself to do more exercise daily.
Yes that’s why I do the video too. Appeal to all types of learners.
I’ll have to modify a few of these exercises. I suffer from back pain so can’t really do situps/pushups or anything that requires me to work my back, so may have to skip the pike pushup but can modify all the others.
The pike push up won’t work your back (aside from isometrically) but the rest will. Take it easy and listen to your body
Ana De- Jesus
I love squats because they give my booty more definition. I want to try out this workout!
They do lift the butt nicely!
This is great because summer is coming so quickly.
My weakest area is definitely my shoulders as well. I’m bookmarking this for my home workouts.
Tank season is coming gotta get working on those shoulders!
I really need to do SOMETHING to get some strength. I am bookmarking this and doing this tomorrow. I will have to let you know how it goes – and probably stock up on some Icy Hot!
You’ll do fine I’m sure!
Looks to be a great workout but without being time consuming or expensive. Thank you for that!
Definitely quick, easy and cheap!
I so admire your strength and tenacity. As soon as my back heals, I’ll be following this for sure.
Awww hope your back feels better soon!
Loving your photos and having so much fun working out! You are inspiring me to get on this for the summer! No time like the present!
Totally! Get on it, summer is coming fast!
Robin Masshole Mommy
Squats are awesome. Not only do you end up with a great bum, but they are a HUGE calorie burner.
Absolutely! Working the big muscle groups of the legs = big calorie burn!