Tag Archives: body weight exercises



In just a few weeks after the ball drops and people shout, “Happy New Year!” and kiss their sweetheart, or the random person to their side, it is the moment most make a promise to stop a bad habit and make a good habit. People swear to quit smoking, stop drinking, lay off the sweets, quit being a couch potato, and the gym rat’s favorite one to hear: “I am going to get a gym membership and get healthy!”


Of course, we blue-blood gym goers know that the main floodgates of hell open January 1st and the swarm of people turn our haven into a mosh-pit of utter chaos. You have to wait 30 minutes for a bench, the weights are all over the floor, guys are swinging from the cables….and….and….you see CURLING IN THE SQUAT RACK!

Before you hyperventilate, I’ve got a solution! We all know that the gym rush is the worst in January and slowly tapers off. Let’s do ourselves a favor and take our workout outside of the gym.

Here’s how:

SHORT CIRCUIT (the quick 30-min workout)

Perform the following exercises as a circuit, doing one set of each with a minimal rest between exercises.

After each circuit, rest 2 minutes. Repeat the circuit 5 times.

Legs Bodyweight Squat 20
Chest/Delts Incline Push-Up 20
Abs Hip Thrust 20
Legs Walking Lunge 20 total (10 per leg)
Chest/Delts Standard Push-Up 20
Abs Crunch 25



Back in September, I wrote an article about free weights vs. resistance bands (read full article here).

Benefits of Elastic Resistance vs. Free-Weight Resistance

Elastic Resistance
Free-Weight Resistance
Provides progressive resistance
Allows free movement
Allows variable speed of movement
Increases muscle strength
Increases muscle size
Decreases body fat
Provides resistance in multiple directions
Provides variable resistance
Provides constant tension
Prevents cheating
Easy to store
Easy to transport

I own a set of resistance bands and swear by them. I chose the brand Bodylastics, but there are several others that are just as good.


  1. Pushup
  2. Pullup
  3. Plank
  4. Roll out (barbell or ab wheel)
  5. Glute bridge
  6. Inverted row
  7. Close-grip pushup
  8. Star plank
  9. Burpee (yes, I said it)
  10. Dip
  11. Bulgarian split squat
  12. Suspended pushup
  13. Prone back extension
  14. Pike pushup
  15. Swiss ball rollout

Tristan "Lucky"

Written by: Tristan “Lucky”