Workout Routines

The Bodyweight Routine to Improve Mobility and Athleticism

Keep the iron on the rack and train using just your bodyweight to drop fat and build muscle.

GlebSStock / Shutterstock
GlebSStock / Shutterstock
Duration 30
Exercises 7
Equipment X

This summer, leave the battles for gym real estate to the meat heads. Some tunes, a little space, and this crop of bodyweight moves are all you'll need to build muscle and whip yourself into a sweat-covered mess.

How it works

What’s unique about this specific grouping of exercises are the added benefits: The plank and sit-out target core, arms, and lower-body strength without compromising your spinal health (hear that, crunches?!).

Duck walks and squats to side lunges help loosen up those big joints as you work on exploring and developing a greater range of flexibility while you train your lower body. And sprints and tuck jumps ramp up your heart rate and test overall athleticism.

Knock this routine out as prescribed—changing up sets and reps to fit your schedule—and you’ll have no valid excuse to skip a workout.


You have two options for performing this routine: After a 5- to 10-minute dynamic warmup, either do all sets and reps for one move before going to the next, or cycle through a set of each move as a circuit, resting as needed.

The bodyweight routine to improve mobility and athleticism Do 2-3 sets

Exercise 1.

Alternating Shoulder Taps How to
Alternating Shoulder Taps thumbnail
3 sets
10-15 (per side) reps
-- rest

Exercise 2.

Side Plank You'll need: Medicine Ball How to
Side Plank thumbnail
3 sets
45-60 sec. (per side) reps
-- rest

Exercise 3.

Elbows-to-Hands Plank How to
Elbow plank thumbnail
3 sets
To failure reps
-- rest

Exercise 4.

Duck Walk You'll need: No Equipment How to
How to Do a Duck Walk Exercise thumbnail
3 sets
20-40 yd. reps
-- rest

Exercise 5.

Squat to Side Lunge You'll need: No Equipment How to
How to Do a Squat to Side Lunge thumbnail
3 sets
10-15 (per side) reps
-- rest

Exercise 6.

Sprint You'll need: No Equipment How to
Man sprinting on track thumbnail
3 sets
10-30 yd. reps
-- rest

Exercise 7.

Jump Tuck
exercise image placeholder
3 sets
10-15 reps
-- rest