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The Ultimate Body Weight Workout – No Gym Required!

The Ultimate Body Weight Workout - No Gym Required!

By Previnex Contributor: Dr. Laura Miranda DPT, MSPT: 

Dr. Laura Miranda DPT, MSPT is a NYC based doctor of physical therapy, certified personal trainer, creator of PURSUIT – the outdoor fitness movement, and the author of 43 Simple Strategies to Getting And Staying Motivated.  By mission, she empowers people on their path toward becoming the best possible version of themselves. Learn about Dr. Laura on her website and follow her on Facebook, Instagram, and Twitter.

You want to be in tip-top shape, but sometimes the hardest part is simply getting to the gym! Before or after a full day spent in a tiny office, and a long commute in a cramped train or car, if the thought of crawling back indoors to work out has got you down, you’re not alone. The solution to this gym-avoidance syndrome is an express 20-minute hybrid body weight workout, that takes place outdoors, using just your body weight and the most pervasive “equipment” you have…your environment!

Look at it this way, by the time you finally convince yourself you need to go work out, get motivated, get dressed, get to the gym, you could have already completed a short and intense workout! In order to continue to achieve the results you are after from any exercise program, you must be as consistent as possible. So being away from your gym is no longer a hindrance to your healthy routine!

With this body weight workout, fitness is everywhere and anywhere you want it to be!  You have to use a different lens than usual in order to see the fitness potential in the area around you.  

All you’ll need is an open space, a kick-ass playlist in your ears, and THIS body weight workout!

This calorie torching 20 minute body weight workout infuses dynamic cardio conditioning, with dynamic core work, and with strength based movements.

DO IT LIKE THIS:

  • There are 5 exercises in this circuit.  Listed below.
  • Do each exercise on the list, 1-5, for *30 seconds each.
  • Rest up to 30 seconds in between each.
  • Do the entire list for a total of 3 times.

*Always listen to your body, if you need a longer rest, take it!

If you are ready to push harder, rest for just a short amount of time.

1.Lateral Step Up
2.Explosive Step Up + Reverse Lunge
3.Rotational Step Up
4.Lateral Stepping Pushups
5.Inverted Stepping Pushups

Review each move here:

Additionally, I have outlined each exercise below.

  1. Rotational Step Up
  • Start with right foot on the bench about 6 inches from the edge, left foot on the floor
  • Hinge forward from the right hip
  • Drive body up onto the step by exploding through the right glute, while turning your body around in space so that you turn around 180 and replace the left foot with the right.
  • Beginners: break this part into 2 different moves instead of one.
  • Drive up onto the step, step left foot next to right.
  • Turn to face the opposite direction at your own pace.
  • Using the left glute, hinge forward and slowly lower right foot to floor.
  1. Lateral Step Up
  • Start with right foot on the bench about 6 inches from the edge, left foot on the floor
  • Hinge forward from the right hip
  • By pushing through the right glute, drive body up onto the step until you are in a standing position
  • With a good squat position, hinge at the hips and slowly lower back down to the ground
  • Keep the knee behind or in line with the ankle as you go up and down
  1. Explosive Step Up + Reverse Lunge
  • Start with the R foot on the step, hips hinged, trunk angled forward slightly
  • Drive body up onto the step by rapidly extending your knee and hip
  • Land softly on the bench with the same leg by absorbing the landing with a hinged hip and bent knee
  • Lower yourself down with the right leg and step back down off the bench
  • Then step the right leg back into a reverse lunge
  • Come back up out of the lunge and repeat the sequence again.
  • Once you are done with the prescribed amount of time, switch to the opposite leg.

Coaching Tip:

The jumping portion of this exercise is a progression, of the traditional step up (no jump). Please choose the appropriate version of the exercise based on your level.

Lateral Stepping Pushups

  • Begin with feet together on the ground, hands together on the bench.
  • Simultaneously step right hand and right foot out to assume the pushup position (hands a little wider than shoulder width apart)
  • Engage core, exhale as you do a pushup
  • After you are come back up from the pushup, step both left foot and hand so it meets the right.
  • Repeat the sequence all over again!

Inverted Stepping Pushups

  • Begin by inverting yourself, with feet on the bench, hands on the ground.
  • With fierce core activation, maintain a neutral spine and keep your hips in line with (or higher than) your shoulders
  • Simultaneously step right hand and foot out to the right to assume the pushup position
  • Engage core, exhale as you do the pushup
  • After you are come back up from the pushup, step both left foot and hand in so it meets the right.
  • Repeat the sequence all over again!

Coaching Tip:

The pushup component is a progression in this inverted position! If you are unable to complete this move effectively with good form, begin instead with just the side-stepping aspect of the move, and take out the pushup all together.

Like this body weight workout? Like, comment, or share and let us know!

Want more?  You can stream my group workouts just like this, both live and on demand, on any device, from anywhere around the world! And just for being a lover of Previnex, I’m giving you a 30-day test drive of these workouts, on me! What do you have to lose?   You could be sweating and feeling RESULTS in less than 3 minutes!

Activate your test drive now! 

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