Have you ever really wanted to do a workout but had no idea where to begin? Same. With so many options like barre, running, weightlifting, and yoga, it can be hard to pick a workout. If you have no idea what you should be doing and are looking for something that's strengthening, quick, and can be done anywhere, we've got you covered.
POPSUGAR spoke to Brandon McDaniel, MS, RSSC, LA Dodger's director of athletic development and performance science, and a Spartan race partner [1] about the benefits of bodyweight exercises and workouts. Brandon explained that bodyweight exercises are a great form of cardio and can be used for injury prevention, rehabilitation, and strength training.
To help you out, Brandon created a workout, featuring many bodyweight moves, that will build strength, increase your stability and mobility, and prevent injury. Sounds like a winner to us. If you're ready to give it a shot, keep reading.
The 15-Minute Total-Body Workout
To prevent injury, be sure to warm up before starting the workout. Here's one of our favourite dynamic warmups [3]. After you've warmed up, you can begin the workout. Brandon said to complete this workout as a circuit, meaning you'll do one round of all the exercises below. Take 30 to 60 seconds of rest in between each round and repeat for a total of three to five rounds. Don't forget to cool down and stretch [4] once you're done.
- Elevated split squat: 10 reps on each leg
- Glute bridge: five reps
- Single-leg glute bridge: two rep on each leg
- TRX row: 10 reps
- Half-kneeling cable lift: 10 reps on each side
- Bird dog: 10 reps on each side
Elevated Split Squat
- Begin by placing the top of your right foot on the bench, with your left leg straight. Bend your left knee, engage your right glute, and lower your pelvis toward the ground. You want your left foot out far enough so that when you lower your hips, your knee stays directly over your ankle.
- Straighten your left leg and rise back up to the starting position.
- Complete 10 reps on each leg.
Glute Bridge
- On your mat, lie on your back with your knees bent and feet flat on the floor. Be sure to keep your feet underneath your knees, not in front. Plant your palms by each side, facing down.
- Press through your heels to raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
- Hold for a few seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged.
- Lower down to the ground; this is considered one rep.
- Complete five reps.
Single-Leg Glute Bridge
- Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
- Then, pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
- Slowly lower your body to the floor and repeat.
- Complete two reps on each leg.
TRX Mid-Row
- Before getting started, make sure the TRX suspension trainer is secured to an anchor point (a fixed object that won't move and can support you weight). The straps should be at mid-length.
- Grab the handles with each hand and walk your feet out, approximately two feet away from your body. Your arms should be extended in front of you and your body should be in a straight line. The further you walk your feet in front of you, the more challenging the exercise will become.
- Engage your core and make sure your spine is in a neutral position. Avoid rounding your shoulders and arching your lumbar spine.
- With your palms facing in and your ribs by your side, pull your elbows back. Keep your core engaged and maintain tension on the straps as you return to the starting position with control. This counts as one rep.
- Complete 10 reps.
Bird Dog
- Begin on all fours with your hands directly under your shoulders and your knees directly under your hips. Bring your abs to your spine as you bring your left knee and right elbow together under your torso.
- Keeping your torso stable, straighten your right arm and left leg. Reach through your left heel to engage the muscles on the back of your leg and your butt.
- This is one rep. Complete 10 reps on each side.