Body Weight Resistance Training Workout

This is a basic all body weight workout, i.e. no equipment needed. Body weight exercises are some of the best exercises you can do. Form is so important, so you want to complete all of these exercises with the best form you can do. What is good form? I am glad you asked...stay tuned for videos on how to complete some of the most popular exercises in perfect form.

Warm up/Dynamic Movement

Full Body Workout

Lateral Hop/Skater 60 Seconds

Push ups- as many as you can do in 30 seconds

 Cobra hold on the ball or floor- 30 second hold

Tricep push-ups- as many as you can do in 30 seconds  

 Pelvic lift- as many as you can do in 30 seconds

Repeat 3-5 Times

Cool down and stretch
*PLF tip of the day*

3 Reasons Why You Should Pick Body Weight Exercises Over Machines

1.) You activate more muscles per exercise. The more muscles you activate=the more you rev up your metabolism. The more you rev your metabolism, the more calories you burn throughout the day.
2.) Body weight exercises are more functional. The movements you do are similar to what you do in every day life. 
3.) It's Free! You don't need any fancy, expensive, and bulky equipment.


  1. I was wondering if you can give me some help on what to do at the gym. I go to a gym with lots of equipment and have no idea what to do. I have about an hour to work out. So I get on the treadmill or Eliptical for 30min, then Im just lot on what equipment to use and how many times to do each. I just start getting on radom things that I see other girls do. Please help!

  2. Hi! That is a great question! The answer changes depending on your goals and fitness level. However, I can answer your question generally.
    As for cardio, check out the "Burning Fat for Fuel" post and figure out your target heart rate. Working in your target heart rate zone is important to improving your fitness level and getting the best results.

    As for resistance training, we recommend to start by taking different group exercise classes or if possible work with a trainer for a couple of sessions to get going. While machines can be helpful for some people, they are not as effective for the majority.

    Hope that helps!

    *Stay tuned, we will be posting videos on how to perform some of the most popular exercises with perfect form.

  3. Awesome, thanks for posting this. I am currently doing the 28 day body shapeover from Brad Schofield, but maybe I will try this when I am done with that. I'm on day 20.

  4. BTW-- do you do these same things daily?

  5. I am not a gym rat so I LOVE this exercise. Tried it for the first time last night and I am sore. Excellent workout ladies. Please keep them coming!

  6. Hi Ashley,

    Switch up your workouts. Body weight exercises can be done frequently but our bodies get used to the same exercises and then we plateau.

    More workouts to come : )


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