No equipment bodyweight workouts you guys can do at home or on the go when you’re traveling are the top request I receive from you guys whenever I ask what type of workouts you want to see on the blog. They’re some of my favorite workouts to put together and I’m extra excited about the workout I’m sharing with you today because it is a TOUGH one.
At first glance it may look relatively easy – no burpees in sight – but don’t be fooled. Jumping lunges and plenty of push ups will have you feelin’ the burn in no time!
21-15-9 Bodyweight Workout
To complete this workout, you’ll begin by doing 21 repetitions of each exercise. For the exercises that require you to do the exercise on two legs, you’ll do 21 reps on each leg (or 42 total repetitions). Yes, that means you’ll be starting with 42 total jumping lunges… I told you this one wasn’t going to be easy!
Once you’ve made it through 21 reps of each exercise, begin at the top and work your way through the circuit again, this time completing 15 total reps of each exercise. Your final round will have you completing 9 reps of each exercise for one final push.
My favorite part of this decreasing repetition format is that you get the hardest round out of the way first! I personally get some serious motivation from knowing that the most challenging part of a workout is behind me, so call on that thought when you’re trying to muster up the energy to tackle your final 18 (total) jump lunges.
You can find detailed descriptions of all of the exercises in this circuit at the end of this post.
Now let’s chat a bit about the apparel I’m sporting in the pictures in this post! I received a gift package with a new workout tank and crops from HYLETE, a new-to-me brand I’ve seen all over Instagram but had not yet tried myself.
HYLETE Apparel + Discount Code
HYLETE designs and creates premium performance apparel with the input, feedback, and support of a passionate community, the HYLETE nation (you can learn more here) and when customers ask for new products, styles and colors, HYLETE designs and develops them! Then, the community decides which products get released and the apparel is put into production. Cool, right!?
HYLETE is not available in retail stores and by shopping online, you avoid markups and can gain access to HYLETE.com’s community pricing. After you purchase one full-price item, your next 2-3 items are 20% off. Purchasing 4 or more items increases your discount to 40% percent off.
HYLETE is also offering all PBF readers 40% off your first purchase (no minimums) with the code PBFINGERS. (Co-branded and clearance items are excluded.) To redeem the code, simply click here to create an account and get started!
I am wearing HYLETE’s Insignia Racer Tank in coral and it’s a great workout top for those looking for a streamlined fit across the neck but a loose, forgiving fit around the tummy. It’s lightweight and incredibly comfortable and moves well with me during a workout while wicking the sweat away from my body. (It’s also available in mint green and gray.)
The crops I received are HYLETE’s Invex II Crop and they’re great for boot camp workouts and have a comfortable, streamlined fit. I would recommend sizing down on these crops, however, as I feel like they do run a bit big.
Jump Lunges: Begin in a lunge stance with your left foot out front and your front leg bent at 90 degrees at the knee and hip. Engage your core and push off the bottom of both feet to jump into the air, switching the position of your feet midair and landing in lunge position with your right leg out in front. Quickly repeat.
Push Ups: Begin in a plank position with hands under and slightly outside of your shoulders. Bracing your core, lower your body until chest nearly touches the floor. Push up to return body to starting position.
In and Out Crunch: Lift your torso into an upright position with your arms out straight while simultaneously pulling your knees into your chest. Push your legs out straight while leaning back and bracing your core before lifting your torso back into an upright position and drawing your knees back into your chest. Repeat.
Single Leg Hip Bridge: Begin on the floor with your feet flat and knees bent. Bring one leg up off the ground and extend, flexing the foot. Drive through the heel of the foot that remains on the ground, pushing your hips upward and raising your glutes off the ground. Pause at the top and return to the starting position.
Triceps Push Ups: Begin in a plank position with your hands shoulder-width apart and your core engaged. Keeping your arms parallel to your sides and your elbows pointing straight back, lower your chest toward the floor. Push back up to start and repeat.
Plank Knee-to-Elbow: Begin in a plank position and slowing bring your left knee up toward your left elbow. Return to starting plank position and bring your right knee up toward your right elbow. Repeat.
Photos: Stacey Lanier Photography
Location: Burn Boot Camp
Apparel: c/o HYLETE