9 min body weight workout
1 - Body Weight Squats
Stand with your feet shoulder-width apart, toes slightly turned out. Keep your chest lifted and back straight as you bend at the knees and hips, lowering your body like you're sitting into a chair. Go as low as your mobility allows, then push through your heels to return to standing. Keep the movement smooth and controlled—air squats build leg strength, core stability, and overall mobility.
2 - Walk out with press
Start standing tall, then hinge at the hips and walk your hands forward along the floor until you reach a strong press-up position. Keep your core engaged and lower your chest toward the ground in a controlled press-up. Push back up, then walk your hands back toward your feet and return to standing.
4 Alternating back stepping lunges
Keep your body in a straight line from head to heels, core tight. Pull your chest toward the handles by driving elbows back and keeping shoulders away from your ears. Control the movement both up and down—avoid using momentum. Adjust foot position to change the difficulty.
3 Bridge roll downs
Lie on your back with knees bent and feet flat. Press through your heels to lift your hips, creating a straight line from shoulders to knees. Hold the position while squeezing your glutes and keeping your core engaged. Avoid overextending the lower back—focus on tension, not height.
5 Slow sit ups
Lie on your side with elbow under shoulder and hips stacked. Lift your hips to form a straight line from head to heels (or knees for a regression). Keep your core braced and avoid leaning forward or back. Aim to hold with steady breathing and full-body tension.
8 - Press up with hand lift
Lie on your side with elbow under shoulder and hips stacked. Lift your hips to form a straight line from head to heels (or knees for a regression). Keep your core braced and avoid leaning forward or back. Aim to hold with steady breathing and full-body tension.
7 Back raises with shoulder squeeze
Keep your body in a straight line from head to heels, core tight. Pull your chest toward the handles by driving elbows back and keeping shoulders away from your ears. Control the movement both up and down—avoid using momentum. Adjust foot position to change the difficulty.
6 Side Plank
Sit or stand tall with arms relaxed by your sides. Gently squeeze your shoulder blades together, as if pinching a pencil between them, then release. Keep shoulders down away from ears and avoid arching the lower back. Focus on control and posture—aim for smooth, steady reps.
1f Shoulder squeezes - 4 × 10reps
Sit or stand tall with arms relaxed by your sides. Gently squeeze your shoulder blades together, as if pinching a pencil between them, then release. Keep shoulders down away from ears and avoid arching the lower back. Focus on control and posture—aim for smooth, steady reps.