Why have we decided to focus on body weight?

  • There are no excuses.  You can do a bodyweight workout anywhere and anytime.
  • It is inexpensive (no gym membership or equipment required)
  • Improves core strength
  • Improves balance
  • Gets you moving which gives you results!

Give this LULA (Lower, Upper, Lower, Abs) a try.

  • Warm up with a 1 mile jog.
  • Perform each exercise for 1 min.
  • Repeat circuit 2-3 times.
  • Cool down with an easy jog and stretching.

Now…no excuse – get up – go workout!

Back Stepping Lunge

  • Stand tall, feet hip distance
  • Step the right foot back (keeping feet hip distance) bending the right knee down.  Work to lower left thigh to parallel to floor.
  • Press up through the left leg and bring feet back under hips.  Repeat other side.

 

Skaters

  • Stall tall, feet shoulders distance.
  • Lift the right leg off the ground and bring it behind you bending into the left leg
  • Push off the left leg and propel the body to the right.
  • Land softly on the right leg, with left leg behind you keeping the foot off the floor. Repeat
Wide Push Up to Narrow Push Up

  • Begin in push up position, hands are slightly wider than shoulder width, body in a straight line, feet hip distance apart.
  • Lower body down working to get elbows to shoulder height.
  • Press up through palms, walk hands under shoulders
  • Lower body down elbows push back and out diagonally til upper arms are parallel to the floor.
  • Press through palms to rise up. Walk hands out wide and repeat.
Mountain Climber

  • Begin in a plank position, shoulders over wrists, body in a straight line, feet sit hip distance, and core is engaged.
  • Drive right knee up toward the chest then lower foot back to ground.  Repeat in a quick motion.
  • Work to keep hips and shoulders squared to ground.  If hips start to rotate drop to knees.

 

Side Lunges

  • Stall tall, feet shoulders distance.
  • Step left leg out to side, bending into the left leg and straightening the right leg.  Chest stays lifted up as hips sit back and down.
  • Press out of left leg and return to starting position.  Repeat on right side.
Frog Burpees (ready to have fun?)

  • Begin in push up position, hands are slightly wider than shoulder width, body in a straight line, feet shoulder distance apart.
  • Jump feet in toward hands keeping legs wide.  Chest lifts up and legs stay bent in “frog” position.
  • Lower hands to ground and jump back to starting position. Repeat

 

Upright bicycle

  • Sit in a upright position.  Hands behind head and knees lifted off floor to 90 degrees.
  • Push the right leg away twisting upper body toward the left knee.  Repeat.

 

Plank Pikes

  • Begin in a plank position, shoulders over wrists, body in a straight line, feet wider than shoulders.
  • Jump feet in, lifting hips up into a pike, upside down “V” position.
  • Keeping core muscles engaged, jump feet back into starting position.  Repeat.

Bonus: Post a picture of yourself after your workout and tag us #DDGWORKOUT to be entered into win our monthly giveaway.