Try this energising bodyweight workout

23 Nov 2022 05:30AM by David McDermott - Athletic Training Activist


Looking for a workout that helps you build strength while working up a sweat? Our Athletic Training Activist David has just the thing for you…

The workout

Take a 15 second rest between exercises. 

1. Paused squats x 10
2. Push ups x 10
3. Renegade rows x 10 (each side)
4. Single Leg Romanian deadlifts x 10 (each side)
5. Russian twists x 10 (each side)
6. Walkouts x 10

Rest for 1 minute after you’ve completed all exercises. 
Repeat 2 rounds (if you have enough time and energy!)

Extra challenge: Repeat 3-4 rounds

How to do the exercise

Perform each exercise for 10 reps (repetitions) and then rest for 15 seconds before starting the next exercise.

1. Paused squats (x10)

Find your squat position and sink into a squat, taking 3 seconds to get down. Once at the bottom, take a 2 second pause and then come back up in 1 second. Think:

3 seconds down
2 second pause
1 second up

Try this with just bodyweight or add a kettlebell or dumbbell to make it that bit more challenging.

2. Push ups (x10)

From a plank position, with knees up or down, lower yourself about an inch from the ground. Keep a straight back and use your arm strength to push yourself back up. Repeat 10 times. 

To work the same muscles but with some added weight, lie on your back with knees bent. Grab 2 dumbbells and push them above your head and then bring them back down. Repeat 10 times.


3. Renegade rows (x 10 each side)

From a plank position, lift one hand off the floor and bring it towards your shoulder. Place your hand back on the ground and repeat on the other side. 

To challenge yourself a little more, try holding a dumbbell in one hand and lift it up to your shoulder.


4. Single Leg Romanian deadlifts (RDLs x 10 each side)

Put all your bodyweight on one leg and step your other leg backwards. Bend your back knee, hinge from your hips and lower your torso down, keeping a flat back. Use your glutes and the muscles in your standing leg to pull you back up. Do 10 slow and controlled movements each side.

To make this more challenging, use a dumbbell or kettlebell in each hand. 


5. Russian Twists x 10 each side

Sit on the floor. Raise your upper body, legs and feet off the floor so your weight is resting on your glutes. Then clasp your hands together and, without moving your body, tap your hands to the floor on the left side and then on the right. 


6. Walkouts x 10

Start from standing. With straight legs, fold to bring your hands down to the floor. Walk your hands out so that your body is in a plank position. Then, walk your hands back towards your feet and roll back up to standing. 

To add in a little challenge, when you’re in plank position, drop your chest to the floor, as though you were doing a push up. Then push back up and complete the rest of the exercise. 
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