Category Archives: Workouts

10 Bodyweight Exercises You Can Do Anywhere

Who needs a stuffy gym when you can get a great workout anywhere?

Bodyweight exercises are a simple, effective way to improve balance, flexibility and strength without machinery or extra equipment. I’m a huge fan especially since I haven’t had a gym membership in over 4 years. I’m lucky enough to have access to weight equipment at work but I supplement with bodyweight exercises just because they are fun and quick. Now that’s always marvelous.

Exercise that you can pop out anywhere are perfect when you are short on time. Got 10 minutes before dinner is ready? Do a little circuit of planks, squats and dips. The “I don’t have time!” excuse is inexcusable!

Here’s 10 exercises that you can do anywhere, any time.

10 Bodyweight Exercises to Do Anywhere happyfitmama.com

1. Inchworm: Stand up tall with the legs straight, fingertips touch the floor. Keeping the legs straight (but not locked!), slowly lower the torso toward the floor, and then walk the hands forward. Once in a push-up position, start taking tiny steps so the feet meet the hands. Continue for 8-10 reps.

2. Mountain Climber: Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward.

3. Plank-to-Push-Up: Starting in a plank position, place down one hand at a time to lift up into a push-up position, with the back straight and the core engaged. Then move one arm at a time back into the plank position (forearms on the ground). Repeat, alternating the arm that makes the first move.

4. Burpees: Start out in a low squat position with hands on the floor. Next, jump the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the show.

5. Single Leg Deadlift: Start in a standing position with the feet together. Lift the right leg slightly, and lower the arms and torso while raising the right leg behind the body. Keep the left knee slightly bent and reach the arms as close to the floor as possible. Raise the torso while lowering the right leg. Switch legs.

6. Wall Sit: Slowly slide your back down a wall until the thighs are parallel to the ground. Make sure the knees are directly above the ankles and keep the back straight. Go for 60 seconds per set (or however long it takes to feel the quake and shake).

7. Dolphin Push-Up: Start out in dolphin pose (down-dog with elbows on the floor). Lean forward, moving until the head is over the hands. Push up through the arms and return to the starting position.

8. Triceps Dip: Sit on the edge of a step or bench. Grab the edge of the elevated surface and straighten the arms. Bend them to a 90-degree angle, and straighten again while the heels push towards the floor. To make it a little harder, lift one leg off the ground.

9. Bridge: Lie on your back with the knees bent and feet hip-width apart. Place arms at your side and lift up the spine and hips. Only the head, feet, arms, and shoulders should be on the ground. Then lift one leg upwards, keeping the core tight. Slowly bring the leg back down, then lift back up. Try to do 10 reps per leg, then bring the knee in place and spine back on the floor.

10. Side Plank: Roll to the side and come up on one foot and elbow. Make sure the hips are lifted and the core is engaged, and hang tight for 30-60 seconds.

If you are looking for more bodyweight workouts, I’ve got you covered:

Functional Fitness Workout  happyfitmama.comFunctional Fitness

Core Strong - happyfitmama.comCore Strength for Runners

No Equipment Required Body Blast - happyfitmama.comTotal Body Blast

Sweet Summer Sweat Workout - happyfitmama.comSweet Summer Sweat

20 minute AMRAP - happyfitmama.com20″ AMRAP

The Countdown Workout - happyfitmama.comThe Countdown

What are your favorite bodyweight exercises?

Pin It Party!

It’s another edition of the Pin It Party today!

Are you following me on Pinterest? If not, click HERE.

A big thanks to Lindsay for hosting again.

If you’ve never attended before, here’s the details.  The purpose of a Pin It Party is for bloggers to gain Pinterest exposure to some of their best posts and to help drive traffic to their blogs.

Pinning images from blog posts you love is a great way to support your favorite bloggers! It helps more people see the posts and can help the blogs grow. So in addition to my post, check out some of the others that are linked up at Lindsay’s and pin away!

Here’s what I’m bringing to the party.

Let’s workout first -

Track Attack The Ladder Workout  HappyFitMama.comTrack Attack Ladder Workout

A fun ladder workout that will make the time fly by. Trust me when I say the last 800 and 400 m will feel like nothing once you completed the 1200 m!

Post Run Recovery Tips  HappyFitMama.com5 Post Run Recovery Tips

Once we run hard, we need to start recovery right away to repair the damaged muscles.

Sunrise Run | HappyFitMama.comMy Top 10 Runner Problems

We are a unique group of people with our own set of problems.

Fresh Zucchini, Corn and Tomato Salad  Happyfitmama.comFresh Zucchini, Corn and Tomato Salad

Summer may be over but you can Pin this for next summer when you’ve got zucchini and tomatoes coming out of your ears.

Cherry Almond Granola Bars|HappyFitMama.comCherry Almond Granola Bars

Full of good for you energizing real food. The perfect snack for everyone!

So start pinning away! If you are on Pinterest, leave your URL in the comments and I’ll follow you back. I’m always looking for yummy food to make, new workouts and new inspiration.

In case you missed the other Pin It Party’s:

Pin It Party

Pin It Party II

Pin It Party III

Pin It Party IV

Happy Pinning!