Staying active doesn’t need to be complicated. In fact, simple bodyweight exercises are a great choice for strength and flexibility, boosting cardiovascular fitness, burning fat, and having fun! With a busy toddler running around at home, I try to keep equipment minimal and out of Benji’s reach. One of my favorite reasons bodyweight workouts rock is that they are for everyBODY. You can easily modify an exercise to challenge anyone. Add extra reps, mix up the tempo, take shorter breaks, and adding some power and/or plyometric exercises are just a few examples. Another great reason? They are easily accessible and free. You only need a little space and a short amount of time to get the heart rate up and work up a sweat. 

Bodyweight Workouts

I’ve created five bodyweight workouts of varying lengths you can do anywhere. So, grab a friend, put on some music, and let’s get started :) I’ve also included a workout for pregnant and postpartum mamas. 

20- Minute Bodyweight HIIT w/ Postpartum Modifications

Complete 4 Rounds of each exerciseLevel 1: 30 seconds of work, 30 seconds restLevel 2: 40 seconds of work, 20 seconds restLevel 3: 45 seconds of work, 15 seconds of rest

1. Modified Burpee Variation (Option: elevated)
2. Elevated Push-Up
3. Step Up to Reverse Lunge - First Round Right Side, Second Round Left Side, then switch
4. Elevated Plank Jacks (option for toe taps)
5. In & Out Squat Jump (option: walk out squat)

https://youtu.be/xTBSho90GeI 

20-Minute Lower Body Workout

Set a timer for 20 minutes. Perform 8-10 reps of each exercise, resting 5-10 seconds in between. Aim to get 4-6 rounds in 20 Minutes.

1. Squats
2. Step Ups (stick to one side at a time)
3. Glute Bridges
4. Lateral Lunges (stick to one side at a time)
5. Modified or Burpees (elevated surface)

https://youtu.be/jP9bWO9BsGQ

20-Minute Upper Body Bodyweight Workout

Set a timer for 20 minutes. Perform the following circuit, doing as many reps as possible with good form. Rest 10-15 seconds between each exercise, and 45-60 seconds between each round. 

1. 8 Walkouts with Push-Up and two shoulder tap (one hand to each shoulder) - walk back to stand after each rep
2. 8 Slow Mountain Climbers Each Side (option for elevated surface)
3. 3 sets of a 10-second plank hold on each side (reset every 10 seconds)
4. 8 Tricep Dips

https://www.youtube.com/watch?v=fbxXmfQStJI

20-Minute Pregnancy Bodyweight Workout

Set a timer and perform the following exercises for as many rounds as possible in twenty minutes. Rest as needed between exercises and 60-90 seconds between circuits. Workout designed for Third Trimester, but can be completed at any point during pregnancy, as long as mama feels good and have a doctor’s OK. 

1. 8-10 Supported bodyweight reverse lunges
2. 6-8 incline push-ups
3. 10-12 clamshells / side
4. 10 Wall slides

More tips on Pregnancy modifications by Trimester here. https://youtu.be/2BaMO1NLs24

20-Minute Postpartum Bodyweight Workout

Workout designed for a postpartum mama 7+ weeks postpartum. Note: EveryBODY is different. Please tune in to how you are feeling before beginning the following circuit. I also highly recommend a visit to a pelvic floor physiotherapist before returning to exercise. If you experience any pain, pressure, leaking, or doming through the abdominals, take a moment to reset your breath and comment below so I can help. Perform 10-12 reps of each exercise in the following circuit. Focus on the connection breath, making sure to exhale on exertion (hard part of exercise). Repeat circuit for 3 rounds, rest as needed. 

1. Step Up (complete all reps on one side at a time)
2. Incline push-up (advanced: walk-out)
3. Hip Thrust (one of my favorites in pregnancy too)
4. Incline slow mountain climber
5. Side lying hip abduction

More detail on making a safe return to movement after baby here.  https://youtu.be/NiUcTC8petwHappy sweating! Workout requests? Add a comment below and tune in to my Instagram page for LIVE workouts and ideas throughout the week. xoxo,Erica