POPSUGAR

If You Do 1 Workout, It Had Better Be This

Jun 3 2018 - 7:02am

Build muscle and blast calories with this effective bodyweight workout. And it's excuse-proof, too, because you can do it anywhere since it requires no equipment at all. The workout should take you around 20 minutes, so get moving!

Directions: Start with 10 reps of each exercise, building up to 15 reps of each move as you get stronger.

Here's a printable version of this workout [1]. Now you really have no excuses!

The Workout

For more details on each exercise keep reading.

Reverse Lunge and Kick

This is a great move for warming up the entire body. It's a dynamic stretch for both the hip flexors and the hamstrings.

Single-Leg Forward Reach

Similar to yoga's Warrior 3, this exercise fires up your core by challenging your balance. As you move in and out of the pose, you will be working the back of your body too.

Squat and Reach

Adding an overhead reach to a squat challenges the core while engaging and toning the upper back.

Lateral Plank Walk

This move will challenge your core and define your deltoids, shaping your shoulders.

Push-Up and Rotate

Add a twist to your basic push-up to work your waist even more — rotation never felt so good.

Reverse Plank Bridge

This move is the ultimate booty burner, and it gets the triceps nicely too.

Scarecrow With Back Lunge

Holding a lunge tones the leg, while the scarecrow motion works small muscles that support the shoulder joint, which are known collectively as the rotator cuff.

Single-Leg Balance Touch

This exercise really works the deep glutes while challenging your core and sense of balance.

Plank With Creepy Crawler

Bringing the knee toward your elbow while holding the plank is an effective way to work the obliques and tone your muffin top.


Source URL
https://www.popsugar.com/fitness/Body-Weight-Workout-33051183