bodyweight Archives - Chrysalosity

I have a love/hate relationship with lower body workouts.

I love that they work, but man, aren't they the worst? Before a cardio workout, I have to prepare myself mentally for a half hour of huffing and puffing. But recently I asked you on my Instagram stories whether you preferred strength or cardio workouts, and it turned out to be a pretty even split! So today's workout was designed with you in mind: half bodyweight strength training, half bodyweight cardio.

Note that this is another bodyweight workout, which means you'll need no equipment at all to do this workout. This one is moderately challenging and high-impact, but feel free to modify it by taking out the jumps or taking breaks when needed.

As always, make sure you get in a good warmup before starting. I like to do some marching in place, leg swings, shallow squats, butt-kickers and jumping jacks to gradually elevate my heart rate. For a cooldown, I like to do slow butt-kickers, marching in place, hamstring stretches, quad stretches, side lunge stretches, and deep glute stretches. Make sure you take your time with these!

Workout Structure

For this workout, you'll go through each group twice in an AB, AB format. Do each exercise for 45 seconds, take a quick break to catch your breath, and then start the next move. There are 6 groups total.

Group 1

squat + calf raise
- Keep your back flat and sink into a squat as low as you can control. When you come up, raise up onto your toes for a calf raise.
plank jacks
- In a plank position, hop your legs out and in like a jumping jack.

Group 2

curtsy lunges
- Step back and to the side in a lunge position, then repeat on the other side.
burpees
- Jump up, go down to the ground in a plank position (optional pushup), then jump back up & repeat.

Group 3

sumo to ski squats
- Squat in a wide leg stance, then step one foot in and squat with your feet together.
lateral jumps
- Jump off of one leg to the side, then repeat on the opposite side.

Group 4

reverse lunge-kick
- Step back into a lunge position, then come up and kick forward with the same leg. Repeat on opposite side.
jump squats
- Sink into a squat, then jump up and land as softly as possible.

Group 5

bridge march
- Laying on your back in a bridge position, alternate lifting your legs in a "march."
jumping jacks

Group 6

side lunges
- Step off to the side into a lunge, then back up to center. Repeat on the other side.
high knees
- Run in place, lifting your knees up as high as you can.

I love workouts that work multiple muscle groups at once.

Recently I've been working on designing a workout structure that alternates between cardio days and strength training. This type of plan is super effective, but it does drastically cut down on strength training time. For these programs, it's important to use compound movements on strength training days in order to cover a lot of ground in one workout.

I wanted to design a workout that anyone could do anywhere. This bodyweight routine targets the core and upper body in every single move, if you are using proper form. There's no reason that a set of pushups can't also kill your abs!

For this routine, there are 4 groups of exercises and one burnout round. You should go through each group twice in an ABC/ABC pattern, one minute per exercise, before moving on to the next group. For the burnout round, hold a plank for as long as you can - but your shoulders and abs will probably be toast by then!

No matter your fitness level, you should be able to complete this routine as long as you modify each exercise as necessary. Many may need to drop to their knees for most pushup variations or take breaks in between exercises. That's totally okay - do what you need to do to get through it! I'm still working on my upper body strength myself, so I'll be doing most of the pushup variations from my knees as well.

As always, make sure you warm up and cool down before and after this routine. Some warm-up ideas could include wall pushups, arm circles, arm swings and jumping jacks. For a cool-down, I'd suggest side bends, wall chest stretches, arm cross stretches, and overhead tricep stretches.

Workout Structure:

Group 1
- standard pushups
- reverse fly pulse
  - Stand in reverse fly position and pulse arms upward.
- back bow pulls
  - On your stomach, lift arms and legs upward and pull arms toward yourself, squeezing the upper back.
Group 2
- tricep pushups
  - Keep your elbows in close to your rib cage!
- tricep dips
  - Use a chair or other elevated surface to lower yourself and push back up, keeping your butt close to the edge.
- side hip raise, left
  - In a side plank on your left side, pulse your right hip upward.
Group 3
- pike pushups
  - In a downward dog position, lower yourself so that the top of your head nearly touches the ground, then push back up.
- arm circles
  - Rotate your arms in a circular motion (forward in round 1, backward in round 2).
- side hip raise, right
  - In a side plank on your right side, pulse your left hip upward.
Group 4
- side pushups, left
  - Laying on your right side, rest your right arm in front of you and push up with your left arm.
- side pushups, right
  - Laying on your left side, rest your left arm in front of you and push up with your right arm.
- mountain climber twist
  - In a plank position, bring your right knee up to meet your left elbow (and vice versa).
Burnout
- Hold a plank for as long as you can!

Lower Body Cardio + Toning Workout | Day 19 of #30DaysOfBlogging

I have a love/hate relationship with lower body workouts.