Body-Weight Exercises

You don’t need a gym membership or fancy equipment to get a great workout!  Using your own body as weight will make you stronger, gain muscle tone and burn calories! 

Here are some great body-weight exercises you can do in your home, on vacation or even at the gym!  You can click each photo for a larger view of each exercise.

PRINTABLE PDF

 

Push-Ups / modified push-upsPush-Ups / modified push-ups
12-15 reps, 3 sets

 

 

squatsSquats
12-15 reps, 3 sets

 

 

tricep dipsTriceps dips
12-15 reps, 3 sets

 

 

 

wall sitsStatic wall sit
30-45 seconds, 3 sets

 

 

 

reverse lunges

Reverse lunges (alternate legs)
12-15 reps (each leg), 3 sets

 

 

burpeesBurpees
12-15 reps, 3 sets

 

 

mountain climbersMountain Climbers
30-45 seconds, 3 sets

 

 

 

planksPlanks
hold 30-45 seconds, 3 sets

 

 

jumping jacks.jpgCardio #1 – Jumping jacks

 

 

 

 

 

skatersCardio #2 – Skaters

 

 

 

Sample body-weight circuit:
Cardio #1 – Jacks
Push ups
Cardio #2 – Skaters
Squats
Cardio #1 – Jacks
Triceps dips
Cardio #2 – Skaters
Wall sits
Cardio #1 – Jacks
Reverse lunges
Cardio #2 – Skaters
Burpees
Cardio #1 – Jacks
Mountain climbers
Cardio #2 – Skaters
Plank hold
Repeat circuit 2-3x!