Avoid Atrophy!Strength rounds
Bodyweight rounds
3 rounds · about 10 min each
Three rounds with no equipment, for travel or days away from the gym. About ten minutes each, done twice through.
Round 1: No equipment listed. Equipment: Mat or carpeted floor.
Round 2 (later requirements): Equipment: Mat or carpeted floor. No equipment listed.
Round 3 (later requirements): Equipment: Mat or carpeted floor. No equipment listed.
Sign in to get reminders for this routine and keep a record of what you do. It is free, and there is no password: we email you a link.
Get reminders for this routineThe rounds
Round 1: Full body
Go through the moves 2 times. Go from move to move with little rest.
- Bodyweight squat15
No equipment listed.
How to do it
Feet shoulder-width apart. Sit your hips back and down as far as is comfortable, keeping your chest up, then stand.
Find a video - Push-upAs many as you can, stopping 1 or 2 short of your limit
No equipment listed.
How to do it
Hands under shoulders, body in a straight line. Lower until your chest is just above the floor, then push up. Drop to your knees if the line breaks.
Find a video - Reverse lunge8 each side
No equipment listed.
How to do it
Step one foot back and lower until both knees are bent, then push through the front foot to return. Alternate or finish one side first.
Find a video - Plank40 sec
Equipment: Mat or carpeted floor.
How to do it
Rest on your forearms and toes with your body in a straight line. Brace your stomach and breathe. Drop to your knees to make it easier.
Find a video
Round 2: Hips and core
Go through the moves 2 times. Go from move to move with little rest.
- Glute bridge15
Equipment: Mat or carpeted floor.
How to do it
Lie on your back, knees bent, feet flat. Squeeze your glutes and lift your hips until your body is straight from knees to shoulders. Lower slowly.
Find a video - Mountain climbers15 each side
No equipment listed.
How to do it
From a straight-arm plank, drive one knee toward your chest, then switch legs at a steady pace.
Find a video - Side plank30 sec each side
Equipment: Mat or carpeted floor.
How to do it
Lie on your side, propped on one forearm, and lift your hips so your body is straight. Hold. Bend your knees to make it easier.
Find a video - Single-leg calf raise12 each side
No equipment listed.
How to do it
Stand on one foot, holding a wall for balance. Rise onto the ball of the foot, pause, and lower slowly. Hold a dumbbell to make it harder.
Find a video
Round 3: Core and legs
Go through the moves 2 times. Go from move to move with little rest.
- Dead bug8 each side
Equipment: Mat or carpeted floor.
How to do it
Lie on your back, arms up and knees over hips. Slowly lower the opposite arm and leg toward the floor, keeping your lower back down, then switch.
Find a video - Bicycle crunch15 each side
Equipment: Mat or carpeted floor.
How to do it
Lie on your back, hands by your ears. Bring one knee in as you turn the opposite shoulder toward it, then switch in a pedalling motion.
Find a video - Bird dog8 each side
Equipment: Mat or carpeted floor.
How to do it
On hands and knees, reach one arm forward and the opposite leg back until both are level. Pause, return, and switch sides.
Find a video - Wall sit40 sec
No equipment listed.
How to do it
Lean your back against a wall and slide down until your knees are bent, up to a right angle. Hold.
Find a video
Stop if anything causes sharp pain, dizziness, or chest discomfort. If you have a health condition, an injury, or have not exercised in a long time, check with your doctor first.