Back to Basics Full-Body, Bodyweight Strength Workout

In the wake of Chicago (and national COVID-19 Shelter in Place), I started hosting 30-minute full-body, bodyweight workouts on Instagram LIVE at 6 AM CST. What happened next was beyond my expectations. A community came together to work out, feel good, and find our collective strength. It has been a privilege. The accompanying video is ROUGH AS HELL. I’m new to video, brand-spanking’ new to YouTube, and do not usually participate in my workouts. I’m like a fish out of water, but sharing these to help get us through!

Do them back-to-back, day-after-day, or bounce around. These are full-body STRENGTH workouts so that you won’t see many cardio or plyometric based drills, but you will reach full fatigue.

Note: If you have dumbbells, feel free to use them! They are NOT necessary; this can be done as a bodyweight strength workout.

30-Minute Full-Body, Bodyweight Strength Workout #1

Today’s theme: Back to Basics

Warm Up: 30 seconds of each drill

• Cat-Cow
• T-Spine Stretch
• Alternating Low Lunge
• Down Dog to Up Dog
• Walk Out
• Hand Plank

Strength Complex 1: 60 seconds of each drill (unless otherwise stated)

• Squat with two count pause at the bottom
• Alternating reverse lunge
• Negative squat – down for three counts, and up for one count (30-seconds)
• Squat Hold (30-seconds)
• Push up
• Glute bridge
• Alternating glute bridges
• Bicycle Crunch (30-seconds)
• Toe Touch (30-seconds)
• Crunch (30-seconds)
• Jack Knife (30-seconds)
• Tricep push pp
• Forearm plank

Recover 60 seconds.

Strength Complex 2: 60 seconds of each drill (unless otherwise stated)

• Squat with 1 1/4 reps
• Alternating reverse lunges with forwarding lean
• Squat with five count pulse
• Negative push Up
• Front pump
• Glute bridge with 1 1/4 reps
• Straight leg bicycle kicks (30-seconds)
• Tabletop crunch (30-seconds)
• Leg lowers (30-seconds)
• Full-extension sit-ups (30-seconds)
• Super slow tricep push-ups – 3 counts down and up
• Wide plank

Recover 60 seconds.

Strength Complex 3: 60 seconds of each drill

• Reverse Nordics
• Side-lying hip raise – right side
• Dead bug
• Side-lying hip raise – left side
• Reverse Nordics

DONE.