Forget what they say about training different muscles on different days. The truth is, you can work out every day (if you want to!) without over-training or getting sore. The secret lies in knowing exactly which exercises to choose.
This 9-step workout can be done as often as you like, because it uses bodyweight (not equipment) to strengthen and tone your body. The exercises mimic daily movements, so you can do them every day if you want to.
This is an all-round workout that you can do at home, in the gym, or even outside in a park when the weather is nice! It’s short, simple, and will leave your entire body feeling worked (but not wiped out!)
How It Works
You don’t need weights or equipment to work your body. Using your own body weight, you can shape and tone your legs, butt, shoulders, and arms. The great thing about using bodyweight (not actual weights) is that you will feel worked, but not sore. So you can do this workout every day if you want to. Perfect for holidays, rainy days, or any time you want to get your body moving at home!
Do the exercises below, in order, for the reps suggested. If you can’t do the full reps, do as many as you can with good form (over time you will improve). Take a short active rest (walking or jogging on the spot) after the final exercise, and then repeat the circuit at least once more.
Squat 12-15 reps
Stand with your feet hip width, toes pointing slightly outwards. Sit back and down (like you’re sitting on to a low chair). Keep your chest up and eyes looking forward, so your neck is straight.
Backwards stepping lunge 10 each side (20 total)
Start from your squat position, lift one leg, and lunge backwards with it. Lunge down so the back knee goes towards the floor and the front knee bends at a right angle. Step up and back to the start position, then lunge back with the other leg.
Wall sit/hold 20 seconds
stand with your back to the wall, and walk your feet out about 3 feet. Lean back onto the wall, and squat down into a parallel squat position. Hold here!
Triceps dips 10-12 reps
Sit on the edge of a sturdy surface like a low table, chair, or sofa. Put your hands under your bottom, with your fingers over the front of the surface. Move your bottom off and dip it down towards the floor. Your knees and elbows will bend. Point your elbows straight back. Straighten your arms to dip up and down.
Single-leg RDL 10 each side (20 total)
Start in a standing squat position. Lift one leg slightly off the ground so you are balancing on one foot. Hinge at the hips and think about sending your bottom back. Bend down – with a straight back and straight legs – as if you are picking something off the floor. The other leg will move away behind you. Straighten up and think about squeezing your hamstrings. Repeat on the other leg.
Press up 8-10 reps
Do a full press up (on your hands and feet) or drop your knees for a partial press up. Think about moving your sternum towards the floor and pushing hard into your hands to squeeze back up.
Back raise 10-12 reps
Lie on your front with your hands and arms in a “stop don’t shoot!” position. Contract your abs and core, and lift your upper body, keeping your hips and legs pressed hard into the floor. Move your back, chest, and arms as one unit, and look down so your neck is straight.
Glute bridge 12-15 reps
Lie on your back with your knees bent and feet flat on the floor about hip width apart. Press into your feet and squeeze your butt as you lift up, so you are on your feet and upper back. Keep your hips high and think about squeezing your bottom. Lower down slowly.
Up/down plank 30 seconds
Start in a plank position, on your toes, with your hands under your shoulders (arms straight). Your body is in a straight line from neck to heels. Lower onto your left forearm, then right forearm, then up onto left hand, then up on to right hand and keep repeating this up/down movement.