My Favorite Bodyweight Workouts

Happy Monday! I’ve got a busy week ahead of me, so I don’t know if I’ll check in here all that much. What I do know is that I miss blogging something fierce. I don’t know how I’ll fit it back into the schedule, but I’ll find a way eventually. Until then, I wanted to do some fun round ups in case any of you are new around here. Today’s post? Bodyweight circuits. I like lifting heavy when I can, but for the most part I don’t have a lot of time to put into my workouts. It’s a sad reality, y’all. Bodyweight moves are perfect, because you can basically bust ‘em out anywhere. I mean, I don’t usually do jumping jacks in the freezer section of Kroger, but I totally could. Actually, I dare one of y’all to do that soon. ;) Anyway. Back to the workouts. Geez, you guys are always getting me off track. Click each image to be taken to the complete post!

The Chair Workout

chair workout

Hotel Room Workout


Stability Ball Circuit

stability ball workout

Birthday Workout


The Playground Workout

playground workout

Thirty-Minute Tabata

thirty minute tabata-style slim down

Let me know if you try any of them out! Comment and share a link to any of your favorites, too. I’m always on the hunt for new workout ideas, and I’m sure everyone else would love to see ‘em as well. Have a great night!

Fifteen Minute Bodyweight AMRAP

Happy Wednesday! Thank you all for your kind words after Monday’s post. Y’all definitely made me feel a little bit less like a huge loser, so I appreciate that a ton. Moving forward, my plan is to complain a lot less and work out a little more. I’m honestly not sure which one will be more difficult, so maybe I’ll just start with the latter.

One type of workout I should incorporate more often is a good old fashioned AMRAP, which is just doing a certain set of moves for “as many rounds as possible” before the time runs out. I like that you know exactly how long your workout will last and that you have total control of the intensity. I mean, even a toddler can beast out some slow mountain climbers for a few minutes. What’s my excuse, right?

mtn climbers

I chose fifteen minutes for this workout because it was long enough to make it tough but not too intimidating that I wouldn’t get started. Strategy. I also made sure to choose bodyweight moves so that I could do it while watching television or while on a break at work or basically anywhere that I actually have a few minutes to myself. I should probably be doing it right now, but sharing it with y’all is totally more important. That’s my excuse and I’m sticking to it.

bodyweight amrap

And now for a breakdown of the moves:

Inchworm Push Ups: Standing with your feet hip-width distance apart, bend at your waist and touch the floor in front of you. Slowly walk your arms away from your feet until you are in push up position. Complete a push up, then walk your arms back toward your feet.

Squat Jumps: Stand with your feet shoulder-width apart and knees in line with your feet. Squat down. Immediately lift your arms over your head and jump as high as you can, bracing your core and contracting your glutes. Land and immediately start the process over again.

Bridges: Lie on your back with your knees bent and your feet flat on the floor. Lift your hips away from the floor until your torso forms a straight line, bracing your core to help stabilize you. Lower your hips to return to the starting position, without letting your bottom touch the floor.

Mountain Climbers: Get into push up position and bring your right leg toward your chest. Explosively switch positions of your legs, kicking the right leg back while tucking the left leg under your chest. Count your reps each time your left leg comes forward.

It’s 9 PM, so I better go to bed if I want to actually get up and work out in the morning. I really, really need to get into that habit. I did it for a few days before Thanksgiving but then I got off track. I’m thinking of ordering some workout DVDs just for the simple fact that I could turn one on and zone out. Thinking + the Morning = Nope. That’s just basic math, am I right? Have a great night, y’all!

Happy Thanksgiving + Upper Body Dumbbell Workout

Happy Thanksgiving! I hope all of you are having a great day with the people you love the most. So far, we’ve made a late breakfast, watched the parade, and napped. Solid turkey day if I do say so myself. We’ll be heading to my grandparents’ to eat pretty soon, but I have a few minutes to pop in and share how my little “work out in the morning” experiment has been going. Tuesday morning I ran 2.5 miles and Wednesday I did some squats. I thought about getting up this morning to work out, but my toddler slept until 8. Reason enough to sleep in, am I right? I’ve decided to work out tonight instead. After eating a huge Thanksgiving dinner, moving a little will probably be necessary. A short walk followed by a quick dumbbell circuit sounds like the perfect plan.

plank tricep kickback

My favorite part about this workout is that I can do it in my living room. I’ve learned that the more I can do in front of the TV, the better. I wish I was kidding. Speaking of television, I’m now addicted to Scandal. I am so mad at y’all for suggesting I start watching that on Netflix. My productivity is dipping to dangerously low levels.

upper body dumbbell workout

And now for a breakdown of the moves:

Bent Over Row: Stand with your feet hip-width apart, holding a dumbbell in each hand. Bend slightly at the knees and hinge at the waist. Let your arms hang in front of you with your palms facing each other. Bend your elbows, pulling the dumbbells up toward your torso. Squeeze your shoulder blades together until your elbows form a 90-degree angle. Hold for a moment and then slowly release your arms to the starting position.

Bicep Curl & Press: Stand with your feet directly under your hips, with your arms by your side. Holding a dumbbell in each hand with your palms facing out, bend your elbows to bring the weights to your shoulders. Keep your arms moving upward, straightening your arms above you while turning your palms to face out. Press directly overhead. Lower your arms back to the top of your bicep curl and then straighten your arms back out to the starting position.

Push Up: Get into plank position with each of your hands on a dumbbell placed slightly wider than shoulder-width apart. Lower your body until your chest reaches the floor, keeping your body in a straight line the entire time. Keep your core engaged as you push yourself back up into the starting position.

Bent Over Raise: Stand with your feet hip-width apart, holding a dumbbell in each hand. Bend slightly at the knees and hinge at the waist. Let your arms hang in front of you with your palms facing each other and elbows extended. With only a slight bend in the elbows, lift the weights out and up until your upper arms are parallel with the floor. Hold for a moment and then slowly release your arms to the starting position.

Plank Tricep Kickback: Get into plank position with your each of your hands on a dumbbell. Pull the dumbbell in your left hand upward, bending at the elbow. Hold for a moment, then kick your arm back to form a straight line. To get back into the starting position, bend your arm back and place the dumbbell on the floor. Repeat with the other arm to complete one rep.

There you have it! Are any of your planning to get a work out in today? More importantly, are any of you planning to eat your body weight in pie? That’s what I really want to discuss, if I’m being honest. Have a great afternoon, y’all!

Beginner Resistance Band Workout

I didn’t get a chance to check in last night, because I was busy screaming over multiple country singers like a thirteen-year-old. When it comes to celebrities, I’ll never grow up.

hunter hayes

I went to the Guitar Pull with my friend Aubrie, stayed out past my bed time, wore heels for the first time in forever, and got to hug up on Kip Moore. I’d say the evening was a success. What I haven’t been as successful with lately is finding time for actual workouts. I’ve done my best to move around, but I have been failing miserably at keeping up any sort of running or weight routine. It’s getting bad, guys. I think it’s about time to get back to basics: quick, simple workouts with stuff I can lug around anywhere I go. Resistance bands were the first thing that popped into my head. The problem is that I was at a total loss on how to use the ones I had. I’ve owned them for a long time, but I only occasionally incorporate them into my workout. It’s shameful, really.

resistance band workout

If you’re like me and need to brush up on your resistance band skills, this workout is for you. I swear I’m this close to stashing a few bands in my little cubicle, so I can at least stretch out every once and a while. The awkward stares would be worth it, right?

Resistance Band Workout

And now for a breakdown of the moves:

Bicep Curls: Stand with your feet together, holding the handle of a resistance band in each hand. Step onto the middle of the band, keeping your feet about hip-width distance apart and your hands down by your side. Simultaneously bend both elbows, bringing your forearms toward your chest. Slowly return to the starting position.

Front Squats: Stand on the middle of the band with your feet slightly wider than shoulder-width apart. Grab each end of the band and bring your hands above your shoulders, palms facing forward. Squat down, keeping your chest up and core tight. Rise back up to start position.

Shoulder Presses: Loop the middle of the band under one of your feet and then step your other foot forward, so that you end up in a split stance. Grab the ends of the band in each hand and bring your hands up to your shoulders, palms facing out. Press your arms directly over your head. Slowly release to the starting position.

Bent Over Rows: Grab each end of a resistance band and stand on the middle of the band. Bend slightly at the knees and hinge at the waist. Let your arms hang by your side with your palms facing in toward your body. Bend your elbows, pulling the band up toward your hips. Squeeze your shoulder blades together until your elbows form a 90-degree angle. Slowly release your arms to the starting position.

Flutter Kicks: Sit down with your legs extended straight out in front of you. Loop one handle of the resistance band on each foot and grab the center of the band with your hands. Lie onto your back, pressing your lower spine into the floor. Lift both legs slightly off of the floor. Holding the center of the band, move your legs up and down slowly, keep your navel tucked into your spine.

Now I better go actually do these moves. Anyone else gotten off track this week?

The Chair Workout

I’ve got a pretty busy evening ahead of me, but I wanted to pop in really quickly and share a workout that is perfect for nights when your time and resources are limited. In fact, you’re probably sitting in the only thing you need: a chair. The awkward smirking I’m doing in the following photo is not required.chair workout moves

I completed this workout yesterday in the living room, but I actually used our coffee table instead of a chair. I just think telling people to stand on their coffee tables would be a poor choice. Some of those are glass and that could end badly. So just do as I say and not as I do, okay? Grab and chair and get ready to feel the burn. <- Sorry. That makes me sound like a tacky 80s fitness DVD. You get the point though, right? While these moves might seem easy on the first circuit, you’ll definitely start feeling them. My hamstrings are still angry about it.

chair workout

And now for a breakdown of the moves:

Single Leg Step Ups: Stand up straight facing the chair. Step up and place your left foot in the seat of the chair. Contract your glutes as you push through your left foot, lifting your body off of the ground while bringing your right knee toward your chest. Return to standing by lowering your right foot to the ground, followed by your left. Complete ten reps before switching legs.

Straight Arm Hip Lifts: Sit in the chair and place your hands on the seat, with your palms firmly gripping the edge of the seat. Press down and lift your hips off the chair, pulling your knees toward your chest. Hold for a few breaths and then slowly return to sitting. Complete 10 reps.

Split Squats: Lift one foot and place it on the chair surface behind you. The top of your lifted foot should be touching the bench. Squat down, while keeping your abs contracted and your chest up. Lift back up and repeat the process until you’ve completed ten reps. Switch legs and repeat.

Incline Push Ups: Get into push up position with your hands placed on the seat of the chair. Your legs and torso should form a straight line. Slowly lower your chest to the seat and then return to your original position. Complete ten reps.

Single Leg Hip Bridges: Lie down on your back with your arms down by your sides. Bend your left leg and place your left foot on the chair, keeping your right leg straight. Raise your hips slightly off of the floor to get into your starting position. Now lift your hips and contract your glutes until your body forms a straight line from your shoulders to your right foot. Lower your hips until they are hovering just slightly above the ground again. Complete ten reps before switching legs.

That’s it! Let me know if you try it. Oh, and I also have a confession to make: I’m not actually going to be busy doing anything important tonight. I just want to watch the CMAs and eat chips and dip. Feels good to get that off of my chest, y’all. Have a great night!