Workout Club Recap

“Body weight exercises are a great option for those without a gym, when traveling, busy days, lunch breaks, etc.”

If you missed our Saturday Workout Club, good news! We recorded all the workouts and explained them step by step for you. It takes 20-30 minutes! Here are five body weight exercises that will give you a full body workout. These are great options for those without a gym, when traveling, busy days, lunch breaks, etc.

The first step is to have a timer on your phone or a clock you can easily watch. There are five sets (workouts) of 30 seconds followed by a 30 second break inbetween.

After a full circuit (all 5 sets), rest for 2 minutes, then repeat.

We did five full circuits. You can do how ever many you feel comfortable with, but 3-5 circuits is recommended.

Because each exercise can vary in intensity, we included a basic version (represented by me, Clarissa), and an advanced version (represented by Charles) of each workout.

Basic Burpee:
Begin by lifting your heels and raising your arms above your head. Bend down, place your hands at your feet, walk your feet back into a plank position, then walk your feet forward to your hands and stand up. Repeat for 30 seconds.

Advanced Burpee:
Begin with a knee to chest jump. Bend down, place your hands at your feet, jump your feet back into a plank position, then jump your feet forward to your hands and stand up. Repeat for 30 seconds.

Basic Alligator Crawl:
Begin in plank position, crawl one hand forward, while bringing your opposite leg to your stationary hand. Crawl forward with alternating hands/feet. It takes a minute to get down, so if you feel silly you are in good company. Charles and I still get our hands mixed up at times.

Advanced Alligator Crawl:
Begin in plank position, crawl one hand forward, while hovering your opposite leg to your stationary hand, keeping your toes off the ground, and your knee above your elbow. Once in that position, drop your chest and then push back up. Crawl the other hand forward, and the opposite leg to the hand that moved first.

Basic Bicycle:
Begin by laying on your back, lift the upper half of your torso into a crunch. Then bring one knee forward to the opposite elbow, while extending your other leg out. Alternate back and forth for 30 seconds.

Advanced Bicycle:
Begin by laying on your back, lift the majority of your torso into a crunch. Then bring one knee forward to the opposite elbow, while extending your other leg out straight, with your heel just above the ground. Alternate back and forth for 30 seconds.

Basic Squat:
Begin by placing your feet shoulder width apart. With your butt out and your chest up, squat down to just above 90 degrees. Then squeeze your glutes as you reach the top.

Advanced Squat:
Begin by placing your feet shoulder width apart. With your butt out and your chest up, squat down to just above 90 degrees. Jump forward, landing with your butt just below 90 degrees in a deep squat. Then squeeze your glutes as you stand up.

Basic Push Up:
Begin in plank position with your arms slightly wider than your shoulders. Lower your knees to the ground. Keep your back flat as you lower your chest to the ground, then push back up. 

Advanced Push Up:
Begin in plank position with your hands slightly wider than your shoulders. Do a traditional push up, at the bottom, push up forcefully and lift off the ground spanning your hands out. Catch yourself by lowering down and repeat.

Remember– 30 seconds each exercise, 30 seconds break in-between, then 2 minutes rest after you’ve done all 5. Give this a shot and we will have more for you this upcoming Saturday. We will be doing body weight workouts for your upper body!
Be sure to comment or email me with any questions (clarissa@macemountain.com).

Best regards,

Clarissa Mace

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