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Bodyweight Total-Body Strength Workout From Charlee Atkins

Sculpt Your Body From Head to Toe With This Scorching, No-Equipment Strength Workout

Feb 24 2021

Consider this strength circuit the new foundation for your workout routine. It's a total-body circuit, meaning it hits every major muscle group. "Tackling a full-body workout versus splitting up legs and arms will help you get more done in less time," explained Le Sweat founder Charlee Atkins, CSCS, who created this workout as part of POPSUGAR's 4-Week Workout Challenge. After you've completed this circuit a few times, you'll feel noticeably stronger and ready to progress to a more taxing workout, like the one Atkins developed for the second half of the plan.

Just remember to warm up for at least five minutes before your workout ("You don't want to go into it cold," Atkins said), and especially if you're a beginner, take breaks as necessary. That includes days off if you need them — as long as you don't allow more than two days to lapse between workouts, you should be able to continue making progress.

20-Minute, No-Equipment Total-Body Strength Workout

Directions: Complete each exercise for 40 seconds, followed by a 10-second recovery. You'll do two rounds total of each set with a one-minute rest in between rounds. Complete both rounds of the bodyweight set before moving on to the core finisher. Before you start, do this dynamic warmup, and take time to cool down after your final circuit with these full-body stretches. Atkins also recommends foam rolling before and after workouts.

Exercises:
Bodyweight Strength Set

  • Squat to knee-up
  • Plank swimmers
  • Leg lowers
  • Single-leg hip raise
  • Plank jacks

Core Set

  • Plank hold
  • 1/4 get-up
Image Source: POPSUGAR Photography / Matthew Kelly

Squat to Knee-Up

  • Stand with your feet shoulder-width apart, feet parallel. Place your hands behind your head.
  • Bend your knees and lower your hips until your thighs are parallel with the floor, keeping your weight back in your heels.
  • As you return to standing, twist your torso and lift your left knee to meet your right elbow.
  • Immediately go back into a squat, and repeat the exercise, this time bringing your left elbow and right knee together at the top of the move.
  • Continue this squat and knee-up sequence for 40 seconds.
Image Source: POPSUGAR Photography

Plank Swimmers

  • Begin in a high plank position with your feet slightly wider than your hips for added stability.
  • Engage your core and rotate your right arm as though you're swimming freestyle, pulling it behind you and around back to the mat.
  • Repeat this swim-like movement with your left arm.
  • Continue alternating arms for 40 seconds, being careful not to lose your form.
Image Source: POPSUGAR Photography

Leg Lowers

  • Lie on your back with your legs straight up, perpendicular to the floor.
  • Bring your elbows out to your sides and your arms to your chest, making a fist with each hand.
  • Keeping your foot flat and your core engaged, slowly lower your left leg toward the mat, pausing a few inches before your heel would touch the floor. Make sure your lower back stays anchored to the mat.
  • Press your elbows into the mat and squeeze your core as you raise the leg back to starting position.
  • Repeat with your right leg, and continue alternating sides for 40 seconds.
Image Source: POPSUGAR Photography

Single-Leg Hip Raise

  • Lie on your back, and place your hands on the floor for stability. Bend your knees and lift your left leg up toward the ceiling, keeping your knee at a 90-degree angle.
  • Press your right heel into the floor, and lift your pelvis up into a bridge position.
  • Slowly lower your body to the floor, making sure to tap your butt on the mat before raising up again. Repeat with the same leg for the full 40 seconds.
  • Once the 40 seconds is up, rest and complete the move with your left foot planted on the ground.
Image Source: POPSUGAR Photography

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Plank Jacks

  • Start in a plank position with your arms and legs straight, shoulders above your wrists, feet together, core engaged.
  • Jump your legs wide and then back together. You can jump as quickly as you want, but keep your pelvis steady so your butt doesn't rise toward the ceiling.
  • Continue jumping out and in for 40 seconds.
Image Source: POPSUGAR Photography

Plank Hold

  • Start face down on the floor resting on your forearms and knees.
  • Push off the floor, raising up off your knees onto your toes with most of your weight on your elbows.
  • Contract your abs to keep yourself up and prevent your butt from sticking up. Keep your back flat and hold for 40 seconds.
Image Source: POPSUGAR Photography

1/4 Get-Up

  • Lie flat on your back with your legs wide. Bend your left leg and extend your left arm up into the air. Place your right arm slightly out to the side, rotated so that the outside of your arm and pinky finger are touching the ground.
  • Squeeze your core as push off the floor with your right elbow and left foot, reaching your left hand overhead. Your upper body should twist about a 1/4 inch to the right as you come into this crunch.
  • Keep your abs engaged as you slowly lower back down to the mat.
  • Repeat for the full 40 seconds.
  • Once the 40 seconds is up, rest and complete the move on the opposite side.
Image Source: POPSUGAR Photography

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