Karen Nicholas Training

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Heading Back to the Gym: Bodyweight Workout

I have a love/hate relationship with the month of January. I love the idea of a fresh start for the new year, but I dislike that the month also brings that annual pressure to lose weight and get in shape. I’m always in favor of trying to incorporate more exercise and activity into my life, but I think the pressure and expectations of resolutions and big goals set us up for failure. Most people who make big, sweeping changes rarely maintain their new “normal” for a lifetime. It usually requires an insane commitment that most people can’t sustain.

I train individuals, so they are healthier. We don’t have before and after photos, and we aren’t trying to hit a mythical number on the scale. We work toward reaching strength and fitness goals that make daily activities easier; we do not put all of our focus on fitting into a pair of “skinny” jeans. (My clients usually see changes in their bodies that make the skinny jeans a reality – it’s just not what we focus on!)

If you are just starting out or are trying to ease back into an exercise routine, give this workout a try. It’s meant to incorporate both cardio and strength training movements in an easy-to-follow, short workout. I have versions of this workout for beginners, individuals with bad knees and anyone with sensitive wrists - just keep scrolling down until you find the workout you are looking for.

 

Circuit #1:

30 sec. Jumping Jacks

30 sec. Quick Feet

30 sec. High Knees (Low impact option: High Knee March)

30 sec. Plank Walkouts

30 sec. Arm Circles

Take a breather for 60 seconds and repeat one more time.

Circuit #2:

10 Push-up Negatives

10 Supermen

20 Reverse Lunges

Plank with Alternating Leg Lift - 10 lifts per leg

Circuit #3:

10 Skaters (per side)

15 Seal Jumping Jacks

15 Calf Raises

30 sec. Wall-sit – sinking lower every 10 seconds

 

Beginner Workout:

Circuit #1:

20 sec. Modified Jumping Jacks

20 sec. Quick Feet

20 sec. High Knees March

20 sec. Knee-to-Elbow

20 sec. Arm Circles

Take a break for 60 seconds and repeat one more time.

Circuit #2:

5 Push-ups

7 Supermen

10 Reverse Lunges (5 per leg)

15 Sec. Plank

Repeat for a total of 2 times.

Circuit #3:

10 Lateral Hops/steps (5 per side)

7 Calf Raises

20 sec. Wall-sit – sink lower after first 10 seconds

Repeat for a total of 2-3 times.

 

Knee-Friendly Workout:

Circuit #1:

30 sec. Quick Feet

30 sec. High Knees March

30 sec. Plank Walkouts

30 sec. Knee-to-Elbow

30 sec. Arm Circles

Take a break for 60 seconds and repeat one more time.

Circuit #2:

10 Push-up Negatives

10 Supermen

20 Seated Leg Lifts (10 per side)

Plank with Alternating Leg Lift (10 per leg)

Repeat 2-3 times total.

Circuit #3:

20 Side Lying Leg Lifts (20 per leg)

10 Side Plank Dips (10 per side)

15 Calf Raises

 Repeat 2-3 times total.

Wrist-Friendly Workout:

Circuit #1:

30 sec. Jumping Jacks

30 sec. Quick Feet

30 sec. High Knees (Low impact/beginner option: March)

30 sec. Knee-to-Elbow

30 sec. Arm Circles

Take a break for 60 seconds and repeat one more time.

Circuit #2:

10 Plank T Rotation on forearms

10 Supermen

20 Reverse Lunges

Forearm Plank with Arm Reaches (10 per side) - Remember to keep your hips level and steady!

10 Standing Leg/Hip Abduction (10 per side)

Circuit #3:

10 Skaters (per side)

15 Seal Jumping Jacks

15 Calf Raises

30 sec. Wall-sit – sinking lower every 10 seconds