Bodyweight Strength Workout

The WOW, or Workout of the Week, is a short workout that you can do on your own as an add-on to your training. These workouts are designed to be mostly equipment free (so you can do them anywhere) and of medium to high intensity. Modify as needed depending on your fitness level and intensity needs.

Think you can’t get strong with bodyweight only exercises?


You can absolutely get strong using just your bodyweight, but you need apply the principle of progressive overload. In other words you need to do more challenging variations of your chosen exercises once your current variations become too easy. This is how you’ll increase your strength and make progress.

The exercises in today’s workout are ones that you can use to apply the principle of progressive overload.

So, when regular plank push-ups become too easy try Diamond Push-ups (and get an added challenge for your triceps) or Staggered Push-ups (hello, shoulders!).

Then swap out standard lunges for Bulgarian Split Squats or Forward/Backward Lunges.

Do eight reps of each exercise (8 per side for single the split squats and lunges) for four rounds. Rest 30 to 60 seconds per round.