Take your workout anywhere with these 15 strength-based bodyweight exercises! These moves use only your bodyweight and are from Healthy Glow Co’s new HGG STRONG program!
Hello from NYC!
I’ve been on the East Coast all weekend with my family for a wedding (+ vacation) but was able to sneak away to write this post. As you know, HGG STRONG launched last weekend and Monique and I are thrilled with the feedback we’ve received so far. We have both been those girls that were afraid to lift weights and eat carbs because we thought they’d make us bigger and bulkier. Turns out, we need both in our lives not only to feel great on the outside but on the inside as well!
For so long, I focused on the number on the scale and to be honest, I’ve never weighed more in my life than I do right now. Guess what? I’ve never felt better. Did you know that muscle weighs more than fat? That’s right, I may weigh the most I’ve ever weighed, but I have the lowest body fat percentage that I’ve ever had. #winning
My mindset about weight and body image shifted after college when I was recovering from my eating disorder and also studying for my group fitness certification. This allowed me to learn a lot about the body personally and scientifically. I was instantly drawn to strength training because it not only helped me through recovery, but it also helped me build confidence. I fell in love with strength training quite fast because of the way it made me feel. Ever heard of runners high? I’ve had that before and let me tell you, lifting high is way more intense. In all seriousness, I fell in love with it because it made me feel strong. It made (makes) me feel like a kick-ass bad ass woman that can do anything in the world and there’s truly no better feeling than feeling strong. I can confidently say that after being someone who’s had years of negative body thoughts and has had to fight for the feeling of feeling strong.
I want to take a second to talk to you about the benefits of strength training and why you should be incorporating it into your everyday life!
- Increases metabolism. That’s right, the more muscle you have, the more calories you burn while doing absolutely nothing.
- Improves bone health.
- Prevents injury. Remember when I broke my foot?
- Decreases fat.
- Increases quality of life. I’m talking about the ease of walking up a flight of stairs and doing chores.
- Increases longevity.
- Makes you feel like a bad ass.
My favorite from the list above is clearly the last one because duh, you are a bad ass.
The HGG STRONG program mixes a variety of different exercises and incorporates dumbbells, bodyweight, and cardio moves. Strength training doesn’t always refer to lifting weights because there is so much good that can be done with just your bodyweight. I thought that sharing 15 of my favorite bodyweight exercises from our new program was fitting because you can do these anywhere…including: at home, while traveling, at the gym, etc.
15 Exercises You Can Do Anywhere (without weights!)
- Incline Plyo Push Ups
- Squat Jacks
- Lunge Tap Backs
- Hip Raise Marches
- 180 Burpees
- Plank Walk
- Lateral Ski Jumps
- Leg Lift Reverse Crunch
- Tuck Jumps
- Switch Lunges
- Tricep Dips
- Push Up to Down Dog
- Russian Twists
Head over to the Healthy Glow Co. to learn more information about the new HGG STRONG program. I know you’re going to love it!
Hi there, I’m wondering what you’d recommend for someone who needs to start slowly to avoid stressful workouts. I used to be a dancer and when I was very fit I was very muscular in the legs especially. I’m 45 now and have been blessed with 5 young children whom I homeschool so I don’t have much time to myself. I have recently discovered autoimmune issues among other things and I know stress exacerbates my symptoms. I am out of shape and lots of weight is hanging on, some of it inflammation. I’d like to build more muscle to help burn the stored energy and increase strength. I don’t even recognize myself in the mirror. My body has been through a lot and needs to recover. Thanks for any ideas towards a low-stress approach but effective results.
Hi, do you think this workout would be good for a “used to be really fit” 71 year old male? I like being fit to keep me strong for my remodeling business and downhill skiing in the winter. The last 7 months have been a challenge. Broke my hand October 2020; wife had health issues and my Celiac Disease causes Anemia (get iron infusions intermittently) add Covid to that. I have a nice little gym in my basement but this workout looks great. I used to lift weights 3x per week and walk 30 to 40 minutes 3X per week with 3-5 minutes of jogging mixed into the walks. I just want the power and strength back that I had a year ago so I can continue to kick a – – like I usually do. Idea #2 when I am short on time and exhausted depending on the work I did during the day would it work to do part of this workout one day, the remainder in a day or two? I realize that is not ideal but recovery in the 70’s isn’t quite like it was in my 50′ and 60’s. I am fortunate, even with my issues I outperform many folks much younger….ride street motorcycle in the warmer months and still ski Black Diamond Runs when I get to go out west in winter:). If this is too much to ask in this formatt I understand. Either way I just finished your Coffee Protein Smoothie/Shake recipe……soooooooooooo good!
Thank you for your thoughtful response.
I really enjoyed reading your blog, you have lots of great content.I look forward to reading more posts from you. However, it;s more help full to us.
Great idea thanks for sharing it!
I love incorporating weightlifting into my workout routine. Arm day is probably my favorite of all, so I’ve started reserving it for Mondays so that I’ll have something to look forward to. I love your list of do-anywhere exercises as well, I’ve been traveling non-stop recently! Going to add these to my running list!
This really do save me when traveling! You don’t even need a hotel gym <3