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Bodyweight Workout | Printable

This Is a Workout You Can Do Anywhere — Why Not Print It and Take It on Vacation?

Jun 5 2018

We love a good bodyweight workout. Why? Because they are effective, they require no equipment, and you can do them anywhere. This six-move workout can be done at the gym, in your living room, in a hotel room, or on the beach. Check out the workout, print it, and take it with you wherever you may roam. Find detailed descriptions of each move after the workout.

Image Source: POPSUGAR Photography / Kathryna Hancock

Click here for a printable PDF of this workout.

Push-Up

Reps: 5

  • Start in a plank position with palms spread out evenly and your shoulders over your wrists and legs out behind you. Pull your belly button in and keep your back straight.
  • As you lower and exhale, bend your elbows outward to the sides. Hold at the bottom before you raise back up to complete one rep.
  • Do 5 reps.
Image Source: POPSUGAR Photography

Full Sit-Up

Reps: 10

  • Lay on your back with bent knees and feet flat on the ground and place your hands on opposite shoulders.
  • Keeping your heels on the ground and your toes flat to the ground, engage your abdominal muscles and gently lift your head first, followed by your shoulder blades, coming into a full-sit up position.
  • Hold the position for a second, and with control, come slowly back to lying on your back.
  • This completes one full sit-up.
  • Do 10 reps.
Image Source: POPSUGAR Photography

Squat

Reps: 15

  • Begin with your feet slightly wider than hip-width apart and toes pointed slightly outward. Place your hands behind your head with elbows wide.
  • Keeping your weight in your heels, sit back into your deep squat. Make sure your knees do not go beyond your toes.
  • Press through your heels to come to standing to engage your glutes. This completes one rep.
  • Do 15 reps.
Image Source: POPSUGAR Photography

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Jump Squat

Reps: 5

  • Start by coming into a squat with your arms by your sides.
  • Swing your arms to the ceiling as you jump off with both feet. Land quietly as you return to the squat position. This completes one rep.
  • Do 5 reps.
Image Source: POPSUGAR Photography

Alternating Lunge

Reps: 10

  • Step forward with your right leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle and not beyond.
  • Push off the right leg to return to standing. This count as one rep.
  • Alternate feet and step forward with your left leg for your next rep.
  • Do 10 reps.
Image Source: POPSUGAR Photography

Reverse Crunch

Reps: 15

  • Lie on your back on the floor. Place your hands on the floor beside you.
  • Bring the knees in toward the chest with your feet together.
  • Use your abs to slowly curl your hips off the floor and into your chest, and then slowly lower them back to the starting position to complete one.
  • Don't swing your legs to create momentum; use your abs to control your movement.
  • Do 15 reps.
Image Source: POPSUGAR Photography

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