This feel-good workout uses a combination of cardio, Pilates, and bodyweight strength movements to strengthen the lower body and core muscles. The workout is very versatile in that it can be made suitable for both beginner and advanced exercisers, depending on how fast you move, the depth of your ranges of motion, and whether or not you add any kind of resistance in the form of dumbbells, resistance bands, or ankle weights.
These exercises should feel good! That doesn’t mean they shouldn’t feel difficult, or like work, but they shouldn’t cause you any pain (if you do feel pain with any of these movements, stop and talk to your doctor or a physical therapist).
Make this workout work for you! Especially when you’re working out at home by yourself, you are fully and totally in the driver’s seat. You are responsible for showing up, tuning into your workout and your body, maintaining good form, and managing the proper intensity that is right for you and your body on that particular day. I use the wording “your body on that particular day” because these things are constantly fluctuating, and it’s a worthwhile project to cater to your body’s needs. Also, we’re living through some crazy stressful times. Sometimes that stress can translate to reduced energy, and the need for lighter, more gentle workouts. That doesn't mean you can’t or shouldn’t work hard or push yourself - those aren’t negative things. Essentially, it’s the same message we always share, but it feels more important now than ever—listen to your body, and just be willing to meet your own needs.
Watch your inner critic while you move through this workout. Keep your self-talk positive, and be grateful to yourself that you made time for self-care through movement today.
About this Workout
Targets: Butt, thighs, core (abs, obliques, and lower back)
Benefits: Great for cardiovascular health, muscle tone, coordination, and strength
Methods: Pilates, cardio, and functional bodyweight movements that build core stability and lower body strength
Workout Structure
No Equipment
Intervals of 50 Seconds Active, 10 Seconds Rest
Warm Up and Cool Down not included, but strongly recommended
Suggested Warm Up
Suggested Cool Down
Printable Bodyweight Cardio and Strength Workout: 50 Seconds Active, 10 Seconds Rest
Standing:
Pull Down to Opposite Knee + Squat
Wood Choppers (half and half)
Opposite Toe Touch Squat
Standing Jackknife
Mat Work:
Toe Touch Crunch + Leg Drop
Up And Over Back Bow
Side Leg Lift + Lift Back
Other Side
Hydrant + Rear Leg Lift
Other Side
Reverse Bicycle
Side Plank + Dip + Knee
Other Side
Circle Crunch
Plank + Outside Tap + Center Tap
Reclined Oblique Crunch (Alternating)
Bird Dog Pulses
Throw on some comfortable clothes, turn on some music that motivates you, and get ready to move! You're going to love this one.
Just out of curiosity, tell me what music you’re listening to in the comments below, and let me know what kinds of workouts you would like to see next.