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We’re all missing the gym a little right now, but it doesn’t mean you can’t workout. Especially when the rules continue to change, your whole routine can go out the window.
The holiday blues have passed, and it’s time to get our butts into shape! But don’t worry, you don’t need the gym to get fit. These workouts can be done just about anywhere without equipment!
So if you’re looking to shape up, tone up and focus on you, you’re going to want to give this three-day split workout a try. But don’t worry, the aim of these workouts isn’t to get you looking hench or overly muscular. This workout program will simply add tone and definition to your body.
Monday: Upper body
High plank: Repeat 3 times
Starting position:
Start by getting on all fours, placing your hands shoulder-width apart directly beneath your shoulders. Keep a slight bend in your elbows.
How to do it:
Extend your legs out, pushing your weight onto the balls of your feet. Keep your body diagonal to the blood, engaging your core and maintaining a straight line from your head to your toes. Tuck your pelvis under to ensure your back stays flat. Keep an eye on your lower back – As it can be tempting to sag downwards or lift it higher to maintain the position. Hold for 1 minute, or for as long as you can.
Bridge: Repeat 3 times
Starting position:
Lie on your back with your head rested on the floor. Bend your knees so that your heels sit directly under your knees. Allow your arms to just rest at your sides, with your palms facing down.
How to do it:
To ensure your lower back remains flat to the floor, tuck your pelvis under slightly. Keep your shoulder blades in and down, before raising your hips towards the ceiling. When they are fully extended, hold for 10 seconds while squeezing your glutes. Lower your hips, without touching back down – and repeat.
Super(wo)man: Repeat 3 times
Starting position:
Lay flat on your stomach with your legs laying flat and your arms extended forward.
How to do it:
Bring your upper body and then your legs off the ground to form an arch. Hold this position for 30-60 seconds. Make sure your knees and chest do not drop back down and touch the floor. As your arms extend in front of you, keep your elbows bent slightly. Increase or decrease body tension by raising/lowering your upper body and/or legs simultaneously.
Quadruped limb raises: Repeat 6-8 times for 3 sets
Starting position:
Get on all fours as though you’re going to repeat the high plank. Keep your hands shoulder-width apart under your shoulders, bend your elbows slightly and keep your knees directly under your hips. Make sure you maintain a straight line across your body, from head to your butt.
How to do it:
Let’s start with your right arm. Extend it forward as you push your left leg back. Make sure your back stays straight! Hold this position for 3 to 10 seconds, then lower back to the starting position. Repeat on the opposite side.
Bodyweight push-up: Repeat 6-8 times for 3 sets
Starting position:
Start on all fours, with your hands shoulder width apart directly under your shoulders. Keep a slight bend in your elbows to avoid your arms locking. Extend your legs backwards, resting your weight on the balls of your feet. Keep your core engaged and your body in a straight line.
How to do it:
Lower your body and hips at the same time, bringing your body down in one movement. Bend your elbows, keeping them tucked close to your body and engage your core. If it feels a bit challenging to complete this way, instead of extending your legs, rest your weight on your knees. You can keep your feet tightly together or crossed over to aid the movement. Then lower your body as you would usually!
Bodyweight tricep dip: Repeat 6-8 times for 3 sets
Starting position:
Start by positioning yourself in front of a sturdy surface. You can use a step, or the edge of your couch for example. Place your hands behind you. Keep your feet together and flat on the floor with a slight bend in your knees.
How to do it:
Begin the movement by bending your elbows. Dip your body down until your arms are at a 90-degree angle. Pause at this position for a count or two, then push your weight back up. Keep your core engaged and your glutes tight to prevent movement in your legs. Keep a slight bend in your elbows as you push back up, to keep those triceps working.
Wednesday: Lower body
Calf raises: Repeat 6-8 times for 3 sets
Starting position:
Stand up straight, keeping your core engaged and your back flat. You can either keep your hands by your sides or hold onto a nearby wall for balance.
How to do it:
Push on your feet until your weight shifts to the balls of your feet. As you raise your heels you’ll feel a stretch in your calves. Push on your thighs to create some resistance. Hold this movement for a count or two, then lower your heels until your feet are flat.
Bodyweight squat: Repeat 6-8 times for 3 sets
Starting position:
Start with your feet slightly wider than hip-width apart, turning your toes slightly outward to keep balance. Engage your abdominal muscle.
How to do it:
As you begin the movement, inhale and hinge your body at the hips. Bend your knees to lower your body into a squat position, keeping your thighs parallel with the floor. Allow your torso to flex slightly forward. Exhale and press your weight into your mid-foot, returning to the start position.
Bodyweight lunges: Repeat 6-8 times for 3 sets
Starting position:
To start, stand up straight with your feet shoulder-width apart.
How to do it:
To initiate the movement, step forward with one leg, allowing both knees to bend simultaneously. Continue lowering until your back knee touches the floor. Drive the movement powerfully through the front foot, pushing your weight back to the starting position. Make sure you’re not leading with your shoulders, instead drive the power via your lower body.
Lying L Sit: Repeat 6-8 times for 3 sets
Starting position:
To start, lie on the floor, on your back. Tuck your heels close to your butt, bending your knees close to your body. Allow your arms to extend at your sides, with your palms facing down. Tuck your tailbone under, flattening your lower back to the floor. Engage that core, ladies!
How to do it:
Fold your legs towards your chest and extend them overhead. Pull your toes back towards your face, resulting in a strong stretch in your hamstrings. Continue this pull and try keep your legs straight for 30 seconds. Make sure you don’t allow your lower back to leave the floor.
Day 3: Core
Bodyweight sit-up: Repeat 6-8 times for 3 sets
Starting position:
Sit on the floor, with your knees bent in front of you. You can tuck your toes under a secure surface, such as your couch, or a step.
How to do it:
Keep your hands either behind your head, next to your ears or on your chest. Bring your body up slowly, hold the position and return to the start. Imagine folding one vertebra at a time as you use your core to bring your body upwards. If you want to make this exercise even more challenging, try slow and controlled sit-ups. Count from 5-10 seconds as you rise up, hold, then repeat on the way down.
Plank: Repeat 3 times
Starting position:
Lay on the floor, with your elbows under your shoulders. Keep your palms facing downward and your core engaged.
How to do it:
Keep your forearms and knees on the floor, while you raise your body upwards until your weight is between your forearms and toes. Make sure you maintain a straight line across your body. Hold for at least 60 seconds, or as long as you can!
Reverse crunch: Repeat 6-8 times for 3 sets
Starting position:
Lay on the floor with your legs extended. Keep your arms by your sides, with your palms facing downward. Shuffle your legs up so that your thighs are perpendicular to the floor, keeping your feet together.
How to do it:
Take a breath in, pulling your knees towards your chest. Roll your pelvis backwards, raising your hips and upper back off the floor. Hold this position for a couple of seconds, then exhale as you return to the starting position.
How long should you rest between sets?
This is up to you! But we’d suggest around 1 minute.
Why are rest days needed from bodyweight workouts?
Bodyweight workouts may not seem as “hard work” as lifting weights at the gym, but your body still needs time to repair and build muscle. We all need to rest!
How long should you do this bodyweight program for?
This is entirely up to you! Continue to use this workout program until you think you’ve gotten as much as you can out of it. Try to use it for at least four weeks.
What if your bodyweight alone doesn’t feel challenging enough?
Try adding a bodyweight vest into your workout. If you don’t have one, no problem, you can create your own. Simply take a backpack and fill it with bottles of water or other household items to create the required weight.
Will bodyweight exercises get you ripped?
Bodyweight exercises alone won’t leave you looking “butch” or overly muscular! They are designed to help you tone up and shape your body. If you do want to build a lot of muscle, try increasing reps, decreasing rest times, performing variations and increase time under tension.
