15 Minute Backyard Bodyweight Workout

Hi friends! I have a quick and effective workout to share with you today that doesn’t require any equipment at all. In fact, I created and completed it in the grass when Skyler was “playing sticks” (collecting them and making piles) yesterday after a run around the park.

I don’t know about you, but I have been all about short and effective bodyweight or dumbbell workouts that I can easily throw into my days during this period of quarantine. I’ve always been a believer in 15 or 20 minutes is better than nothing, and I hope that you’ll agree!

So this one is for you — busy mom doing five jobs at once, full-time worker who only has a limited time to move every day, or outdoor enthusiast who would like to get a quick strength workout in after a hike or run.

I had about thirty minutes to kill while Skyler, Roadie, and I waited for Scott to run his loop the other day, so I decided to put an extremely quick workout together with four moves, superset them, and called it a day.

Superset workouts pair exercises together in groups, and you repeat them as a set before moving on to the next circuit. For this workout, you’ll complete the 12 standing knee-to-elbows with reaches on each side, then 12 total push-ups with alternating lunges and repeat that as a circuit 3 times. Rest, then complete the second superset circuit and you’re done!

Each move requires core stability and targets multiple areas, making it an effective one for your time! I re-timed it again this morning and got it done in 15 minutes.

As always, please listen to your body and rest or modify when needed. If you ever have any questions about an exercise or the workout in general, please reach out!

Exercise Breakdown

(video demo here)

• standing knee-to-elbow with reaches — 12 on each side

Start standing with your feet under your hips, wider than your shoulders with your right hand on your hip, weight over to the left, right leg out to the side, and left arm up to the sky in a fist.

Keeping your core tight and abs toward your spine, lift your right knee up as you twist your left elbow to the right and towards your knee. Lower your right leg back to the starting position and reach your arm back up to complete one rep.

Complete a total of 12 reps on this side, then repeat on the other with your left leg extended and right up doing the reaches. The more you can concentrate on keeping your core stable and controlled, the better!

• push-ups with alternating lunges — 12 total (6 on each side)

(I forgot to picture this one, while “playing sticks” with Skyler. Check out the video for a visual on this one!)

Start in a plank position with straight arms. Perform a push-up by bending and straightening your elbows — keeping your body in a straight line from your head to your toes without dropping or arching your back.

With straight arms, step your right foot towards the outside of your right hand. Pause for a second, then step your right foot back to the starting position and do another push-up. Next, step your left foot forward to towards the outside of your left hand, pause, then return to the plank. This is one full rep on each side. Repeat for a total of 12 with 6 reps on each side!

• shoulder taps with alternating leg raises — 12 total reps, see below

Start in a plank position with your legs fully extended and your hands slightly wider than your shoulders. You can move your feet wider than your hips for more stability, or move your feet in closer to make it more challenging.

Slowly lift your right arm off of the ground and tap your left shoulder. Bring it back to the starting position on repeat on the other side.

Make sure to really engage your core and concentrate on avoiding swinging your body from side to side throughout the movement. After the shoulder taps, check to make sure your core is still tight, squeeze your glutes, and try to keep your body straight while performing alternating leg raises.

Raise your right leg and hold the position for a second, then lower it back down to raise your left leg, hold, and down. This is all one rep! Repeat for a total of 12.

• front, side, back lunges — 12 total reps (6 on each side)

This is not an easy lunge exercise, and you can always modify by choosing to do front, side, or back lunges instead of all three. (Also, what is my jacket doing here? I’m definitely not hiding a pregnant belly from y’all right now haha — it’s just unfortunate bunching.)

Start standing tall with your hands on your hips and feet under them. Step forward with your right leg, and lower your body until both knees form a 90 degree angle in a forward lunge. Press down into the right heel to push back to the starting position.

Next, step to your right and lower into a side lunge until it reaches a 90-degree angle and the other leg is straight. (You can also keep both legs bent for more of a squat movement, which is pictured.) Return to the starting position.

Finally, step backward with your right leg, and lower your body until both knees form a 90 degree angle in a reverse lunge. Push yourself back to the starting position by pressing into the floor. 

This is one rep. Repeat for 6 reps on each side to total 12. 

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Please let me know if you end up giving this workout a try! I’m off to get some work done before Skyler wakes up from his nap and wish you a great rest of the week!

See ya Friday!

 
Please note: Although I am a certified personal trainer, I am not necessarily your personal trainer. The workouts I post are what work best for me and might not be the right type of exercises for you. I always recommend consulting a doctor or health professional before making changes to your diet and/or fitness routines.