Corporate Fitness and Active Aging

Free Workout Friday: Use your own body weight


Looking for a relatively simple workout? Try a workout that only uses your body weight as the resistance. It’s nice because you don’t need to know how to lift heavy weights to begin. You will let gravity be your friend (or foe, it will seem like during the workout). You can use your bodyweight to do any exercise that will work most of the major muscle groups. Actually, it’s recommended to start with just your body weight until you get the mechanics of the exercise then to add weights as you progress. The great part about body weight workouts is you don’t need a gym to do the workout; just yourself and adequate space. Take a look below for a fun, basic, bodyweight workout:

Instructions: Perform 2 to 3 sets of 10-15 reps for the following exercises. You can rest for about 30 seconds in between each set you complete.


  1. Squat
  2. Mountain Climbers or Knee Tucks (slower version of Mt. Climbers)*
  3. Alternating Reverse Lunges*
  4. Push-ups
  5. High Knees*
  6. Tricep Dips
  7. Glute Bridge
  8. Superman

Don’t forget to add your favorite music to your workout! It makes it more fun. Check out this previous blog post about using music to move more!

*=R and L leg count as 1 rep

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Topics: exercise at work Free Workout Friday