On the days you want to target every part of your body with strengthening exercises but don’t have time to hit the gym, this mini workout is the answer! You’ll move through every part of your body using nothing but your own weight to tone and strengthen each muscle group. The exercises include:
- Diagonal Mountain Climbers
- Donkey Kicks
- Push Ups
In the rest of this article, we’ll walk you through each exercise so you can perform it confidently. If you’d like a greater challenge, you can add a Theraband to any of these exercises.
Full Body Bodyweight Strengthening Mini Workout
Diagonal Mountain Climbers
Start in a plank position, hands under your shoulders and body in one straight diagonal line from head to heels. Now, squeeze your abs, bend your right knee and draw it toward your left elbow, then return to the starting position. Repeat on the other side. Continue in this manner, moving slowly for strength building or quickly for cardio. Move for 30 to 60 seconds.
Begin on your hands and knees, hands under your shoulders and knees under your hips. Flex your right foot, engage your abs, and draw the sole of your foot toward the ceiling, maintaining the right angle of your knee. Hold for one second, then return your knee to the starting position for one rep. Repeat 15 to 30 times.
Start in either a full plank or a half plank, your body in a straight diagonal line from your head to heels or knees. Make sure your hands are directly under your shoulders, then bend your elbows, lowering your body until your chest is 1 to 3 inches above the ground. Hold for one second, then straighten your arms and return to the starting position slowly and with control for one rep. Do 5 to 20 reps.
Lay on your stomach, arms reaching overhead, legs long, and forehead on the ground. Keeping your arms and legs as straight as possible, lift them all at the same time and flutter them toward and away from the ground. Move opposite arms and legs in unison, and engage your back, glute, and hamstring muscles to keep them lifted. Move for 20 to 45 seconds.
Lie on your back, feet on the floor, knees pointed toward the ceiling, and hands behind your head. Let your head rest in your hands, then exhale, squeezing your abs and peeling your head and upper back off the mat. Inhale and hold, then exhale and roll back down to the starting position slowly and with control. This completes one rep. Do 10 to 25 reps.
Try this workout as a standalone mini workout, a warm up for a longer workout with weights, or repeat it two or three times for a full length bodyweight workout. Be sure to stretch and drink plenty of water afterwards to encourage speedy muscle recovery!