Bodyweight workouts are popular for different reasons, from their ability to help you get back into a workout regimen to serving as a way for heavy lifters to give their joints some rest. But some bodyweight workouts don't incorporate the right amount of sweat, calorie-burning, and muscle stress to really make a difference. Here's one that really works well - as long as you push yourself!

1. 5-Exercise
Bodyweight
Workout
That Works

2. Meet Fitness Expert Megan Seay
• Killer
Bodyweight
Workout
Certified Personal Trainer &
Nutrition Expert Near
Philadelphia
Works at a Health Club &
Operates In-Home Personal
Training Business
Healthy Lifestyle Blogger for
GetMeHealthee.com

3. About This Workout
• Killer
Bodyweight
Workout
Perform in a Circuit – Shoot
for 3 Sets (30 Minutes)
Hits All Major Muscle Groups
Develops Strength, Balance
& Endurance
Works for Men & Women
Don’t Forget to Warm Up &
Stretch
Note: Always consult a physician before starting any
exercise routine.

4. Exercise #1: Lunge with Rotation
From a standing position, lock hands together in front of
you with elbows up around shoulder height. Step backward
with the left leg and lower to the floor making sure both
legs are at 90 degrees. Drive with the left leg back up to
standing and raise the left knee up to hip height while
simultaneously rotating your torso toward the knee.
Tip: Keep your spine upright during the entire move and
twist from your waist to cross the midline of your body.
Set =
10x Each Leg

5. Exercise #2: Walkout with Push-Up
• Killer
Bodyweight
Workout

6. Exercise #2: Walkout with Push-Up
• Killer
Bodyweight
Workout
From a standing position, squat down while keeping
your back as straight as possible until your hands
touch the floor. Continue to use your hands to walk
out to a high plank. Perform one push-up either on
your toes or lower down to your knees first. Come
back into high plank position, and use your hands to
walk back to a squat position. Spine should be tall
before standing back up.
Tips: For the squat – make sure your hips go
backwards and knees don’t go in front of the toes;
keep your heels down. For the push-up – make sure
your hands are slightly wider than shoulder-width
apart and your glutes and abs are squeezed
throughout the movement.
Set =
8-10
Repetitions

7. Exercise #3: Speed Skaters
• Killer
Bodyweight
Workout
Step diagonally back with your right foot behind your left leg.
Make sure your knees are lined up with your toes and do not
let them bow out to the side. Jump to the right landing with
your right leg in front with the left foot behind while moving
your arms in a skating motion. Go for speed and distance!
Tip: Make it easier: bring one hand towards your knee. Make it
harder: reach that same hand towards the floor. No matter
which one you choose, keep your head up and chest lifted.
Set =
30 seconds

8. Exercise #4: Side Plank
• Killer
Bodyweight
Workout
Side Plank with Hip Drop: Start with your hand directly underneath
your shoulder, your hips stacked on top of each other, and feet
staggered with the top foot in front. Raise your hand up towards the
ceiling, then lower and lift your hips in a slow and controlled
manner. Focus on your obliques and maintaining a strong stacked
position throughout the movement.
Modify: drop your bottom knee to the floor. Make sure the leg is still
at a diagonal position. You can also place your hand on your hip for
more stability.
Set =
10x Each Side
(Modified)

9. Exercise #5: Supermans
• Killer
Bodyweight
Workout
Lay on your stomach with your arms and legs slightly wider than
shoulder-width apart. Take a deep breath in and on your exhale lift
your chest and knees off the floor by engaging all the muscles in
the back of your body, including the shoulders, lats, low back, glutes
and hamstrings. Hold and squeeze at the top. Inhale to return to the
starting position. Repeat for a total of 12.
Tip: Maintain a neutral spine the entire movement by gazing about
6 inches in front of you. Move slowly and with control in each
direction.
Set =
12 Repetitions

10. Workout Recap
Repeat the following circuit 3 times:
Lunge with Rotation: 10x Each Leg
Walkout with Push-Up: 8-10 Repetitions
Speed Skaters: 30 Seconds (Fast)
Side Plank or Modified Side Plank: 10x Each Side
Supermans: 12 Repetitions

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