It's a Bodyweight Workout You Can Print and Do Anywhere — No Excuses!

POPSUGAR Photography | Benjamin Stone
POPSUGAR Photography | Benjamin Stone

There are so many ways to strength train — dumbbells, barbells, med balls, kettlebells — and we like them all. But bodyweight workouts are perfect for doing anywhere since you don't need any equipment they turn your body into a gym. We created this bodyweight workout to help you bust through any excuses holding you back: it requires no equipment, you can print it, and the moves are not complicated.

POPSUGAR Photography | Benjamin Stone

Click for a printable PDF of this workout. Keep reading for detailed explanation of the exercises.

Warmup: High Knees
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Warmup: High Knees

  • Run in place while lifting your knees high to the level of your waist. Engage your abs as the knee comes up.
  • Pump your arms to warm up your upper body.
  • Do for one minute.
Warmup: Jumping Jack
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Warmup: Jumping Jack

  • Jump your legs out as you bring your hands overhead, and then jump back to standing.
  • Do for one minute.
Warmup: Run in Place
POPSUGAR Photography | Kyle Hartman

Warmup: Run in Place

  • Run in place landing softly on your feet.
  • Do for one minute.
Warmup: Invisible Jump Rope
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Warmup: Invisible Jump Rope

  • Pretend you're holding a jump rope, and skip the invisible rope. Try different types of footwork throughout the minute. Jump on two feet or alternate hops.
  • Do for one minute.
Warmup: Quick Skip
POPSUGAR Photography | Benjamin Stone

Warmup: Quick Skip

  • Skip in place, bounding off the balls of your feet.
  • Do for one minute.
Circuit One: Squat — 20 Reps
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Circuit One: Squat — 20 Reps

  • Begin with your feet slightly wider than hip width apart and toes pointed slightly outward. Place your hands behind your head with elbows wide.
  • Keeping your weight in your heels, and sit back into your deep squat. Make sure your knees do not go beyond your toes.
  • Press through your heels to come to standing to engage your glutes. This completes one rep.
  • Do 20 reps.
Circuit One: Squat Jump — 15 reps
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Circuit One: Squat Jump — 15 reps

  • Start in a squat with your arms by your sides.
  • Swing your arms to the ceiling, and jump.
  • Land quietly as you return to the squat position. This completes one rep.
  • Do 15 reps.
Circuit One: Burpee — 10 Reps
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Circuit One: Burpee — 10 Reps

  • Jump straight up with your hands behind your head.
  • Land in a deep squat, bringing your hands to the floor.
  • Jump your feet into a plank.
  • Jump your feet back toward your hands, and repeat cycle by jumping up.
  • Do 10 reps.
Circuit 2: Mountain Climbers — 20 Reps
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Circuit 2: Mountain Climbers — 20 Reps

  • Start in plank with your shoulders over your hands.
  • With your core engaged, bring your left knee forward toward your chest. Switch legs, bringing the right knee forward while moving the left leg back. This completes one rep.
  • Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.
  • Complete 20 reps.
Circuit 2: Push-Up — 15 Reps
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Circuit 2: Push-Up — 15 Reps

  • Start in a plank position, with palms spread out evenly and your shoulders over your wrists and legs out behind you. Pull your belly button in, and keep your back straight.
  • As you lower and exhale, bend your elbows outward to the sides. Hold at the bottom before you raise back up.
  • Do 15 reps.
Circuit 2: Bridge — 10 Reps
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Circuit 2: Bridge — 10 Reps

  • On your mat, lie on your back with your knees bent and feet flat on the floor. Be sure and keep your feet underneath your knees, not in front. Plant your palms by each side, face down.
  • Raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
  • Hold for a few seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged.
  • Lower down to the ground; this is considered one rep.
  • Do 10 reps.
Circuit 3: Alternating Back Lunge — 20 Reps
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Circuit 3: Alternating Back Lunge — 20 Reps

  • Stand with your feet hips-width distance apart and arms by your sides; take a large step backward with your right leg coming into a lunge, with both knees bent to 90 degrees, knee gently tapping the floor. Your front knee should be directly above your ankle.
  • Push your left heel into the ground as you step your right foot forward to the starting position. Repeat stepping back with the left leg. This counts as one rep.
  • Do 20 reps.
Circuit 3: Plié  Squat — 15 Reps
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Circuit 3: Plié Squat — 15 Reps

  • Stand with legs wide and toes pointed outward slightly.
  • Bend your knees until they are over your ankles. Your feet should be far enough apart that your thighs are parallel to the floor and your knees near 90 degrees. Push through your heels to straighten your legs. This completes one rep.
  • Do 15 reps.
Circuit 3: Heel Raises — 10 Reps
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Circuit 3: Heel Raises — 10 Reps

  • Position your feet hip-width apart.
  • Slowly raise your heels until you're on your tiptoes, then slowly lower back down to the ground. Take three slow counts to raise and lower your heels.
  • Do 10 reps.
Core Work: Seated Russian Twist
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Core Work: Seated Russian Twist

  • Sit on the ground with your knees bent and your heels about a foot and a half from your butt.
  • Lean slightly back without rounding your spine at all.
  • Place your hands behind your head with elbows wide.
  • Pull your navel to your spine, and twist slowly to the right. The movement is not large and comes from the ribs rotating. This completes one rep. Inhale through your center and rotate to the left.
  • Do for one minute.
Core Work: Elbow Plank
POPSUGAR Photography | Kyle Hartman

Core Work: Elbow Plank

  • Balance on your forearms and toes with the body in one straight line, elbows directly under your shoulders.
  • Do for one minute.
    Core Work: Bicycle Crunch
    POPSUGAR Photography | Kyle Hartman

    Core Work: Bicycle Crunch

    • Lie on the floor with your knees pulled into your chest and your hands behind your head. Lift your shoulder blades off the ground and pull your abs toward your spine, pressing your low back into the mat.
    • Straighten your left leg out while turning your upper body to the right, bringing your left elbow toward the right knee. Make sure your rib cage is moving and not just your elbows.
    • Repeat this action on the side.
    • Do for one minute.
    Core Work: Superman
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    Core Work: Superman

    The basic Superman exercise targets your back and backside. Make this exercise even more challenging for your tush and hamstrings by squeezing an exercise ball between your lower legs.

    • Lie on your belly, engage your abs, and extend your arms straight out in front of you.
    • Lift your legs, arms, and chest off the floor. Hold for a count of 10 and then slowly release your body back to the floor.
    • Do for one minute.