Are you ready to dedicate 30 minutes a day to self-care over the next two weeks? Are you looking to gain lean muscle, get stronger, and tone your entire body? Then we have a two-week tone-up plan [1] for you. So why not start today with this printable bodyweight workout?
For the first workout, we're keeping it simple and going with the basics — but never underestimate the power of the simple squat or push-up. Since you are doing as many reps as you can for a minute (or 45 seconds if you're a beginner or really haven't worked out much in a while), it's on you to push yourself.
Click here for the printable PDF [2] of this workout, and keep reading if you want more details on how to perform each exercise.
Squat
- Stand with your feet slightly wider than your shoulders, feet parallel or toes slightly turned out. Bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor and touching your elbows to your knees, keeping weight back in your heels.
- Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
Beginner modification: Do a basic squat and don't worry about bringing your elbows to your knees.
Push-Up
- Start in plank position with your arms and legs straight, shoulders above the wrists.
- Bend your elbows out to the sides and lower your chest toward the floor. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms.
Beginner modification: Make this move easier by placing your knees on the ground. But do challenge yourself to see how many you can do on your toes.
Butterfly Sit-Up
- Lie on your back, and open your legs into a diamond shape (aka butterfly legs) with the soles of your feet pressed together and knees wide. Extend the arms overhead.
- Inhale to roll all the way up to a seated position, and once sitting, place your hands on floor in front of your feet and bring your forehead toward your feet to stretch your butt a bit.
- Slowly roll down to return to the starting position.
Beginner modification: Place your feet flat on the floor with your knees toward the ceiling. Or try roll-downs [3].
Alternating T-Plank
- Start in a plank position, and open out into a side plank T position. Look at your top hand.
- Bring your top hand back to floor to return to plank position and repeat on the other side. Continue alternating sides.
Alternating Side Lunge
- Start with your feet directly under your hips. Step your right foot wide to the side, coming into a lunge with your left fingers touching your right foot. Your right knee shouldn't go beyond your right toes. Keep your chest lifted and your weight in your heels.
- Push into your right foot to return to standing, then lunge sideways to the left to complete one rep.