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


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