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Natalie Jill’s Favorite Bodyweight Moves for Women

This no-equipment workout will get you lean and toned from head to toe.

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  • 30 min.

  • 14

  • No

Natalie Jill
Per Bernal
Natalie Jill
Per Bernal

We like to think of the gym as a second home, too, but let’s face it—there are definitely days when just leaving the house can be a challenge. But don’t let that keep you from getting the exercise your muscles crave. This do-anywhere routine from San Diego-based trainer Natalie Jill takes bodyweight training to a whole new level.

Bodyweight workouts are not easy—in fact, they can be some of the most challenging exercises we do,” she explains. “You’ll engage a variety of muscles in a highly functional way since everything has to work together.” The 46-year-old mom discovered this type of training was essential about 10 years ago after the birth of her daughter, when she was coming off a pregnancy gain of more than 50 pounds. Today, she counts 2.5 million followers on Facebook and Instagram, many searching for her bodyweight-focused training. “People are always surprised you can get in shape using your body weight, but I always say, ‘Just try holding a plank for five minutes!’”

Do this series as a circuit, using time (not reps) as a guideline. “I find people tend to tune out when they have to count reps. But with a time goal, you can just focus on getting the workout done in the time you have,” she says. Complete the circuit once through; if time allows, do a second round. Either way, you’ll fire up your muscles, boost your energy, and feel like you’ve just done your body a major favor.

Routine

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Bodyweight Circuit

Exercise
Equipment
Sets
Reps
Rest
Exercise 2 of 14

Glute Bridge

Equipment
Sets
--
Reps
30 sec
Rest
--
How to
*After final rep, lift hips off the floor, squeezing glutes, and hold for 30 seconds.
Exercise 3 of 14

Glute Bridge

Equipment
Sets
--
Reps
30 sec
Rest
--
How to
*Perform as a glute bridge open/close: Keeping hips lifted, open and close knees, engaging inner thighs and core.
Exercise 4 of 14

Glute Bridge

Equipment
Sets
--
Reps
30 sec*
Rest
--
How to
*Perform as a single-leg bridge. Raise right knee above right hip. Lift and lower for 30 seconds. Switch sides and repeat.
Exercise 5 of 14

Curtsy Tap

Equipment
Sets
--
Reps
30 sec
Rest
--
Exercise 6 of 14

Curtsy Tap

Equipment
Sets
--
Reps
30 sec
Rest
--
*Perform as a curtsy hold: After final rep, stay in bottom of lunge position and hold for 30 seconds.
Exercise 7 of 14

Curtsy Tap

Equipment
Sets
--
Reps
30 sec
Rest
--
*Perform as a curtsy pulse: After hold, stay in lunge and add small pulses for 30 seconds. Return to start and repeat sequence on opposite side.
Exercise 8 of 14

Lean Back

Equipment
Sets
--
Reps
30 sec
Rest
--
Exercise 9 of 14

Sit-Through

Equipment
Sets
--
Reps
60 sec
Rest
--
Exercise 10 of 14

Traveling Hop Through

Equipment
Sets
--
Reps
60 sec
Rest
--
Exercise 11 of 14

Spider-Man Pushup

Equipment
No Equipment
Sets
--
Reps
60 sec
Rest
--
Exercise 12 of 14

Down Dog Lift and Cross

Equipment
Sets
--
Reps
30 sec*
Rest
--
*Each side.
Exercise 13 of 14

Side Plank

Equipment
No Equipment
Sets
--
Reps
30 sec*
Rest
--
*Perform as a side plank walk: From side plank position walk your feet a few steps forward, keeping palm on floor, then walk back to start. Repeat on other side.
Exercise 14 of 14

Bird Dog

Equipment
Sets
--
Reps
30 sec*
Rest
--
*Per side.
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