30 Day Beginners Bodyweight Training At Home

Flowing effortlessly through today's workout working the entire body.  Feeling strong, a bit shaky, yet satisfied that we made it through and feel great!  Working for 40 seconds, followed by 20 seconds of rest to allow us to reset, see what's coming next, and check out any tips that I include for our form or specific exercise.

Here's what's on tap for today: 40 sec work//20 sec rest

-Squat

-Squat w Pulse

-Squat Hold

-Pushups

-Army Crawl

-Static Lunge (one side)

-Switch Side

-Alternating  Rear Step Lunge

-Tricep Pushup

-Rotating Plank

-Lateral Lunge (one side)

-Switch Side

-Alternating Lateral Lifts

-Plank Hold

-Knee Drives

-Alternating Knee Taps

-Bridge

-Bridge Hold

-Cross Crunch (one side)

-Switch Side

-Crunch Pulses

-Hip Lifts

-Superman Lifts

-Reverse Snow Angels

Finisher: Bicycle Crunches

Working every part of our body to ignite every muscle getting us stoked for what's to come!

Get Active. Live Well. Be Happy.

Here is a great foundational workout for any fitness level.  You can always return to this ab workout even as you progress in your fitness journey as a good foundation to revisit. Use your breath as a guide.  Breathe in as you lower and exhale as you lift pulling the bellybutton in and maintaining the rib to hip connection.  The rib to hip connection means that you are bracing through your core, pulling your ab muscles down towards the mat, causing your ribs and hips to get closer to each other.  Maintain this connection throughout the workout, even during the breaks.  You should be able to maintain this connection and breathe easily at all times.  We will work for 45 seconds during 4 exercises, back to back, followed by 20 seconds rest.  This entire workout is all laying on the mat, ya welcome!!

Here's what's on tap for today: 45 sec x 4//20 sec rest

-Crunch

-Opposite Knee Reach Crunch

-Opposite Knee Reach Crunch (switch)

-Crunch Pulses

-Heel Tap Oblique Crunch (one side)

-Heel Tap Oblique Crunch (switch)

-Single Leg Toe Reach

-Single Leg Toe Reach (switch)

-Single Leg Lower

-Single Leg Lower

-Hip Lifts

-Legs Only Bicycle Crunch

-Crunch to Alternating Heel Tap

Getting back to basics and building a solid core!! Let's Nail It!  Get Active. Live Well. Be Happy.

Getting into our glutes today!  Our glutes help our body function better overall.  Our glutes help us lift easier, run faster, stand taller, and look aesthetically more pleasing.  This workout is bodyweight, but we will be utilizing a glute band to add more resistance to really activate our glutes and feel the buuuuurn!  If you don't have a glute band, no worries, you can do this work out completely bodyweight.  Either way, put your mind into your glute muscles, meaning think about the muscles you are working.  Put your mind into your booty!  As you move and lift, really think about contracting the muscles to maximize the movement.  Watch for tips on the screen to get the most out of each glute contraction.  We will work for 45 seconds, followed by 15 seconds rest.

Here's what's on tap for today: 45 sec work//15 sec rest

-Lateral Walks

-Clamshell

-Straight Leg Lift (same side)

-Seated Glute Squeeze

-Clamshell (switch side)

-Straight Leg Lift (same side)

-Lateral Walks

-Hinged Abduction

-Squat

-Bridge

-Bridge Hold

-Bridge + Abduction

-Staggered Bridge (one side)

-Switch Side

Finisher: Lateral Walks

Glutes activated, contracted, and stronger!  Insert peach emoji here...

Get Active. Live Well. Be Happy.

Time to build strength while getting cardiovascular endurance in an action packed workout for today!  We will work the entire body today while boosting our metabolic burn but maintaining low impact exercises.  For those who are new to exercise or are coming off of an injury, this workout is a great fit.  We will keep it easy on the joints while keeping our heartrate elevated throughout.  We have a very short rest period so be sure to check out the screen to see what is coming up next.  We will work for 45 seconds, followed by only 5 seconds rest.  We want to keep our heart rate elevated but if you need a longer break, take it.   This is your workout.  Try your best to stick with me, taking as little rest as possible for your body.

Here's what's on tap for today: 45 sec work//15 sec rest

-Step Out Jacks

-Arm Rotations

-Rear Lunge + Knee Balance (one side)

-Charleston Step (same side)

-Rear Lunge + Knee Balance (switch side)

-Charleston Step (same side)

-Tap Outs + Cross Press

-Low Lateral Lunges

-Side to Side Squat Taps

-Shoulder Taps

-Knee Drives

-Crouch to Plank

-Bicycle Crunches

-Plank Hold + Hamstring Curl x 2

-Army Crawl

-Plank Jack Steps

-Superman Swimmers

Finisher: Burpee Step Backs

Feeling sweaty and accomplished with both muscle endurance and cardiovascular endurance! 

Get Active. Live Well. Be Happy.

How low can you go?  Dropping our lower body towards the floor to strengthen and lengthen the muscles of the legs. Variations of lunges in today's workout mixed with variations of tempo or movement including pulses and holds to isometrically contract the muscle and/or keep the muscles under tension for an extended period of time.  Try to drop your back knee as close to the ground as possible working towards a 90 degree angle in both legs.  Keep your torso upright the best you can and watch for tips on the screen during breaks.  We will work for 40 seconds, followed by 20 seconds of either pulses or a hold, then 20 seconds rest.

Here's what's on tap for today:

-Reverse Lunge//Pulse

-Switch Side

-Forward Lunge//Hold

-Switch Side

-Curtsey Lunge//Pulse

-Switch Side

-Lateral Lunge//Alternating Lateral Lunges

-Switch Lateral Lunge//Alternating Lateral Lunges

-Deadstop Lunge//Pulses

-Switch Side

40/40 work 20 rest

-Kneel to Squat//Switch Side

-3 Point Lunge//Switch

Finisher: Alternating Reverse Lunges

Lowering with intention and holding strong until we feel our muscles shake and create change!

Get Active. Live Well. Be Happy.

Working our entire body while keeping our focus on our core center.  Our 'core' is not just our abs, it wraps around our body from our ribcage to our glutes.  Yes, our glutes are part of our core!  Our core helps keep us upright, stabilized, and centered.  If we do not work our core, we will fall down easier, more likely to get injured, and move with poor posture.

So let's help prevent our bodies from moving improperly and/or getting injured by working our entire body through our core center.  I want you to really focus on your form during each movement and maintain a steady breath while keeping the rib to hip connection.  When performing a glute bridge, think about tucking your hips under slightly and making a fist with your glute muscle.  When performing a sit up, maintain braced abdomen muscles (ie the rib to hip connection), and continuously press your lower back into the floor.

The timer will vary during the workout.  We start with straight sets and move onto dual sets, meaning we will not have a break in between two exercises, followed by an extended finisher.  Let's work all over while maintaining focus on our core center.

Here's what's on tap for today:  Timer varies

-Long Body Alt Knee Tuck Crunch

-Kneeling Plank Hip Abductions (one side)

-Switch Sides

-Single Leg Bridge//Hold + Knee Tuck (one side)

-Switch Sides

-Narrow Bridge//Frog Stance Bridge

-Elevated Diamond Situp//Hold + Alt Reaches

-Alt Leg Lowers w/ Arm Reaches//Pulse x 3 to Switch

-Kneeling Tricep Pressup//Dolphin to Plank

Finisher: Alternating Leg Lowers

Feeling strong and stabilized through our core center! 

Get Active. Live Well. Be Happy.

XO

Lindsay

Getting a full body cardiovascular workout while remaining on our feet throughout!  This gives everyone the ability to get a great workout in if you have back issues or have trouble getting on and off the ground.  This workout is no repeat so it will fly by!  Take a peek at the screen when you hear the bell to quickly see what is coming up next.  We will work for 40 seconds and only rest for 5 seconds.  You will have only enough time to check out the screen and go!!  If you need a few extra seconds to catch your breath or reset, please do so.  As long as you stick with me til the end, you are golden.  No equipment is needed for today's workout, not even a mat. No excuses!  Let's get up, stand up, and go!

Here's what's on tap for today: 40 sec work//5 sec rest

-Deep Breath Marches

-Hamstring Curl + Row

-Bob & Weave

-Cross Over Heel Taps

-Curtsey Lunge + Oblique Crunch

-Switch Side

-Arms Up Tap Outs

-Alternating Knee to Elbow

-Squat to Toes

-Squat + Heel Taps

-Squat Hold + Torso Twist

-Low Lateral Lunges

-Lateral Walks

-Forward & Back Walks

-Frankenstein Kicks

-Crouch to Stand

-Rotating Punches

-In & Out Jacks

-Lateral Taps

Finisher: Alternating Knee to Elbow + 2 Punches

Cardiovascular & muscle endurance all while standing, sweating, and smiling! ?

Get Active. Live Well.  Be Happy.

Working our abs without doing a single crunch!  This workout will help you realize how deep your ab muscles are and how important they are to your daily life.  Having strong, contracted ab muscles help you stay upright, lift heavy things, twist, and stand tall. 

Engage your core!!! You hear that over and over again by fitness professionals while moving through your workout. What does that mean? Am I doing it correctly? Will I hurt myself if I don't engage my core? Pilates is the foundation of core engagement. The whole basis of each movement starts at the core, pulling your abs in, ribs to hips, low back anchored to the floor, pelvic floor engaged. The quick way to engage your core is by imagining you are about to get hit in the stomach and you brace your abs for impact. There, your abs are firing. However, it is hard to keep that engagement while breathing smoothly. When on your back, think about pulling your hips to your ribcage and ribs to hips, holding that micro crunch throughout the movements. This ensures that not only are your abs firing but your lower back stays put on the floor and doesn't arch, leading to potential injury. Here is a quick and effective ab workout that is inspired by this principle. Don't forget to breathe, using the exhale as a way to get that extra little crunch. We will be working for 40 seconds followed by 10 seconds of rest to readjust and reengage as needed.

Here's what's on tap for today: 40 sec work//10 sec rest

-Single Leg Circles

-Single Leg Circles (switch)

-Tabletop Press

-Alternating Toe Taps -Scissor Legs

-Windshield Wipers

-100's

-Tabletop Bear to Hover

-Forearm Plank w/ Leg Lift

-Forearm Saw

-3 Point Plank Pulse

Worked our deep ab muscles to provide our body with a strong and stable core!!

Get Active. Live Well. Be Happy.

You will be standing taller and more poised after this ab and core workout.  Throughout this workout, think about the rib to hip connection; meaning pull your ab muscles towards the floor causing your ribs to draw down towards your hips.  Maintain this rib to hip connection throughout, even during the breaks.  You can utilize this connection during your daily activities, standing, walking, sitting and chatting etc.

Here is what you can expect for today's workout.  45 seconds work, followed by 15 seconds rest. Watch during the breaks for what's coming next and also for tips to help you maintain great form to maximize results!

What's on tap for today:  45 sec work//15 sec rest

-Single Leg Bicycle

-Switch Side

-Crunch Sweeps

-Leg Circles (one side)

-Leg Circles (switch side)

-Alternating Knee Hug w Pulse

-100's

-C Curve Hold w Arm Raises

-Birddog (one side)

-Switch Side

-Swimmers

Finisher: Superman Hold

Poised and proud after today's workout!  Get Active. Live Well. Be Happy.

Get ready to feel our glutes, hips, and thighs turn on and activate to feel complete muscle fatigue all while standing.  I will be using 2lb ankle weights on each leg however this is completely optional.  You will still feel the burn without them.  Simply focus on your form, maintaining an upright torso to allow the glute and hip muscles to do the work.  It is easy to make this workout effortless and allow our body to compensate to make it easier, but that is not why we are here.  We are looking to make a change in our body and feel proud of the work we put in.   Put your mind into your muscles and smile because we are creating change in our bodies today!  The timer will vary in this workout.  We start the first half of the workout with straight sets, meaning one exercise followed by a break.  Then, we transition to dual sets for the second half of the workout.  Working for 45 seconds followed by 15 seconds of either a hold or pulses to really max out our muscle tension!  Breathe through the muscle shaking!!

Here's what's on tap for today: 45 sec work//15 sec rest, then 45 sec work//15 sec work, 15 sec rest

-Hinged Abduction

-Abduction Hold

-Hip Hinge to Squat

-Lateral Walks

-Diagonal Taps (one side)

-Diagonal Taps (switch side)

-Alternating Knee Lifts

-Lateral Lifts//Pulse

-Switch Side

-Adduction Lift//Hold

-Switch Side

-Straight Leg Kickback//Pulse

-Switch Side

-Attitude Lift//Hold

-Switch Side

Finisher: Squat + Alternating Kickbacks

Glutes, hips, thighs, all longer, leaner, toned and strong.  All while standing!

Get Active.  Live Well.  Be Happy.

Ready to torch some serious calories, boost our metabolism, and build lean, strong muscles?!  We are going to begin by performing a base move, then, without rest, we will move into a more powerful exercise to push our body to it's limit!  We may incur some DOMS or delayed onset muscle soreness after this powerful workout.  We will break down our muscles during this workout and as our body repairs this tissue breakdown, we may feel some soreness.  That's good!  That means our body was worked and is changing!  Embrace the burn ?!  Working for 30 seconds, followed by another 30 seconds of a complimentary exercise, followed by 30 seconds rest.  Let's do this!!

Here's what's on tap for today: 30 sec work//30 work  30 rest

-Lunge//Lunge + Knee Balance

-Switch Side

-Plank Hold//Shoulder Taps

-Lateral Lunge (one side)//Lateral Lifts

-Switch Side

-Squat//Hops

-Crab Kicks//Glute Squeezes

-Sumo Squat//Alternating Knee Lifts

-Plank Taps//Knee Drives

-Alternating Curtsey Lunges//Skaters

Finisher: Plank to In & Out Squat Hops

Smashing calories and boosting our metabolism to create the 'afterburn' effect!

Get Active. Live Well. Be Happy.

Complexes today!! A great way to take the workout at your own pace and really be in control of your reps and effort you are putting in.  Today's complex is 2 minutes long followed by 30 seconds rest.  We will perform 2 exercises within each complex.  You will do 10 reps of each exercise back to back without rest if you can, until the complex is over.  Ensure you are keeping your lower back pressed into the mat throughout the entire workout.  Here again the rib to hip connection will come into play.  In order to ensure your lower ab muscles get an effective workout, you must keep your lower back pressed down.  This will also help prevent any injury in your back.  Utilize your breath to help keep your back pressed down and lower abs engaged.  Exhale on the lower and never hold your breath.  I will keep the 2 exercises for each complex on the screen throughout so you can always refer back to it as needed.

Here's what's on tap for today: 2 minutes work// 30 sec rest

10x each

-Legs Only Bicycles

-Toe Taps

-Scissor Legs

-Tuck to Extend

-Hip Lifts

-Tuck to 90 Degrees

-Bicycle Hold + Leg Lower

-Switch

Finisher: Leg Lower Hold

Lower abs firing and engaged all while helping stabilize our spine and hips!

Get Active.  Live Well.  Be Happy.

Think you need dumbbells to get a great upper body workout?  Nope!  Our own bodyweight provides more than enough resistance to fatigue the muscles and create change.  A few variations of pushups will appear today so I want you to focus on your form.  Ensure you are bracing through your core to support your spine and not allowing your lower back to arch or your hips to sag down towards the mat.  Exhaling while you exert force, or during the lift of the pushup.

You will see a staple move in today's workout, the cobra pushup.  This pushup really targets the triceps and gives us some much needed spinal extension as well.  By the time we get to the end of the workout and get to lay on our stomach, your arms should be a little shaky, which is what we are looking for!!  We will perform each exercise for 40 seconds, followed by 20 seconds of rest to shake it out and reset for what's up next.

Here's what's on tap for today: 40 sec work//20 sec rest

-Cobra Pushup

-Pushup

-Inchworms

-Pike Pushups

-Cobra Pushup

-Pushup + Side Plank

-Switch Side

-Kneeling Tricep Pushup

-Kneeling Staggered Pushup (one side)

-Switch Side

-Cobra Pushup

-Tricep Dips

-Crab Kick x 2 to Dip x 2

-Plank

-Cobra Pushup

-Reverse Snow Angels

-Reverse Fly (thumbs up)

-Reverse Fly (thumbs down)

-Cobra Pushup

Complete upper body, front to back, stronger and keeping us upright and proud!

Get Active.  Live Well.  Be Happy.

Utilizing isometric holds in today's ab workout.  Isometric exercises activate mutliple muscle fibers at once and provide great practice for those that are newer to exercise.  You will see a hold following each ab exercise in the first half of today's workout.  40 seconds of an ab exercise, followed immediately by a 10 second hold, then 10 seconds rest to reset and see what is coming next.  First, you get to practice the full movement, then with no rest, hold the top range of the movement.  The second half of the workout will include further stabilizing and/or isometric ab exercises but we remove the 10 sec isometric hold.  Consistent isometric ab workouts can lead to better endurance and enhance stabilization which prevents injury.

Here's what's on tap for today:

40 sec work//10 sec hold//10 sec rest then...

50 sec work//10 sec rest

40//10

-Butterfly Crunch//Hold

-Single Leg Bicycle//Hold

-Switch Side//Hold

-Crunch Pulses//Hold

-Alternating Toe Reaches//Hold

-Oblique Crunch (one side)//Hold

-Side Plank Lifts (same side)//Hold

-Switch Sides x 2//Hold x 2

-Plank to Bear//Plank Hold

-Bear Knee Taps//Bear Hold

50//10

-Birddog (one side)

-Switch Side

-Plank Saw

-Russian Twists

-Boat Hold

-Heel Taps

-Alternating Leg Lowers

-Alternating Hand to Foot Taps

Finisher: Flutter Kicks

Feeling our core stabilizing our spine and joints while gaining abdominal strength!

Get Active.  Live Well.  Be Happy.

As we work through the final week of the program, I am going to push you with this workout.  We will work our entire body with some very challenging exercises that can be modified if needed.  Remember that this is YOUR workout, and you can modify it any way that suits you. We will be working for 50 seconds followed by 10 seconds of rest throughout.  Remember to keep that rib to hip connection that we have practiced throughout this program; brace, breathe, and smile because you are getting stronger!!

What's on tap for today: 50 sec work//10 sec rest

-Full Body Roll Ups

-Alternating Knee Hugs

-Alternating Toe Taps

-V Sit Leg Hold

-Reverse Plank + Leg Lifts to Tricep Dips

-Reverse Tabletop Glute Squeezes

-Reverse Tabletop Marches

-Alternating Reverse Table Glute Lifts

-Side Lying Knee to Toe Taps (one side)

-Front Leg Raise x 5 to Leg Raise x 5 (same side)

-Leg Circles (same side)

-Side Lying Knee to Toe Taps (switch side)

-Front Leg Raise x 5 to Leg Raise x 5 (same side)

-Leg Circles (same side)

-Birddog (one side)

-Birddog (switch side)

-Plank + Leg Lift w Pulse

-Cobra Pushup to Superman Lift

-Alternating Plank Rotations

Finisher: 100's

Full body challenged and stabilized all with our own bodyweight!  Get Active. Live Well. Be Happy.

Finishing off our program with a low impact but high intensity workout!!  We don't have to bounce off the walls to skyrocket our heart rates and get an efficient and intense workout.  In fact, we will keep it easy on the joints while pushing our bodies ability to endure strong bouts of powerful work.  There will be no jumping at all in today's workout.  We will work for 30 seconds followed by 20 seconds of rest.  Each exercise will be performed two times through to allow you to perfect your form on that second set.  Be prepared to breathe heavily, feel fatigued, and leave stronger and able to conquer anything!!

Here's what's on tap for today: 30 sec work// 20 sec rest

-Squat + Heel Tap

-Alternating Rear Step Lunge

-Crouch to Plank

-High Knee Steps

-Alternating Punches

-Squat Pulse x3 to Toes

-Plank Walks

-Skiier Squat

-Squat Step Outs

-Bicycles

-Walk Out Burpee

Finisher: Alternating Rear Step Lunges//Skiier Squats//Bicycles

Finishing STRONG with a boosted metabolism, increased cardiovascular output, stronger muscles, and overall raised spirit!  You can smile knowing that you CAN do it!

Get Active.  Live Well.  Be Happy.