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.
Exercise Descriptions
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.
***
DETAILS:
Photos: Stacey Lanier Photography
Location: Burn Boot Camp
Apparel: c/o HYLETE
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Tricep push-ups are killer! I’ve been working on them all year. Regular ones no problem, tricep ones make me realize I have my work cut out for me!
Same here! I’ve been really working on doing push ups on my toes and feel like I’ve finally seen some good progress so now I am focusing on triceps push ups on my toes and they are TOUGH!
I cannot wait to try this workout – thank you for all these amazing body weight ones you have been posting lately! The photography is gorgeous. Also, every time I see your hair it makes me want to do balayage as my naturally blonde hair keeps darkening; your hair looks amazing!
Thank you, Katie!!! I definitely recommend doing it. I waited YEARS to finally take the plunge into balayage (as a natural blonde, I’m sure you can relate to feeling nervous that you’ll never get your “real” color back if you hate it) but I can tell you that I’m so glad I did it… I finally feel like myself again. Since the color is painted on, they can really control the intensity.
I’m so bad at all push-ups! Probably because I never do them consistently. The only thing I do consistently is run, even though I know I should mix it up. I always see your workouts and think I’m totally going to do them, and then I go for a run 😉
Haha! It’s hard to break away from exercise we love/our fitness routine. 🙂 I feel ya! You could maybe try one round of this one at the end of your run since you don’t need any equipment?
Tricep pushups actually kill me…like wow! Im so bad at them! Thanks for sharing and the workout outfit is super cute!
This is great! I have 2 small kids at home and sometimes don’t make it to the gym because of, well, life :). This is something that I could definitely do at home while I’m chasing them around. I am new to your blog (as of about a week ago) so I’m not sure if you’ve posted some at home HIIT workouts or workouts that incorporate kids (a 21 lb 12 month old is a load to carry around). That would definitely be something I’m interested in. Before my 2nd child, I actively worked out every day. Now with 2 little rugrats running around, it’s not as easy to make it to the gym every day but I need to start doing something for myself and just started working out again.
I’m so glad you found me, Kelly! I love the idea of incorporating kids into your workouts and will keep that in mind for a future post. In the meantime, this is another at home bodyweight workout that might interest you –> https://www.pbfingers.com/2016/07/21/bodyweight-workout-at-home-workout/
Thanks for all the great bodyweight workouts! Jumping lunges are no joke! Every time I do them I feel like I get a great leg burn that no other exercise can produce. They also help sneak some cardio in.
Tricep pushups though. Definitely still have to do them on my knees. I’m working on it though. I can get a couple on the toes which motivates me to keep working.
I just love those capris. I am in dire need of a pair as my Lulu ones have seen better days. I would love to master a tricep push up they are so hard!
I love your images that show all the moves together – they make the workouts so easy to follow, which makes me more likely to do them! 🙂
Thank you, Nicole!! Readers requested them for a long time and I’m glad I finally found a good photographer in the area to work with — I really appreciate the feedback!
Thanks for sharing this workout! We are living out of a hotel for the next 10 days while our AC is replaced (yikes) so I’ll take as many bodyweight workouts as I can get.
Btw, I noticed on Zulily today that the “Mommin’ Ain’t Easy” shirt is back!
LOVE that shirt!!! And I hope this workout works well for you in your “temporary home.” Such a bummer about your AC! Hope it gets fixed quickly for you guys!
Love body weight workouts! This is a gorgeous workout tutorial, but I have a funny feeling I will be a sweaty mess while performing the workout. Ha!
I love that top! Also, obsessed with your hair color 🙂 I think I’ll be trying this workout today to supplement marathon training!
Looks like a great workout! I’ll have to give it a try next week.
I love total body workouts that require no equipment!! I will definitely be using this workout post-baby! Thanks for sharing Julie 🙂
Love the outfit. Those leggings look like they are tight in all the right places to hold you in, haha. This workout looks tough but also loving the hardest part is over at the beginning. More motivation at the beginning 😉
SAME! I love getting the tough stuff out of the way! It’s totally mental but really helps me stay strong during a workout.
The photography of these last few workouts has been beautiful! Props to Stacey! She is doing a wonderful job.
I’ll pass along your compliments! She’s so great and such a wonderful person, too! <3
Thank you for sharing the apparel! I’ve got a larger chest (DD) and I have a long torso, do you think their shirts will work for me? Nothing I can’t stand more than finding a shirt I LOVE and then it being too short. 🙁
love bodyweight exercises!!! Really love that top!
Any workout that involves a tricep push-up is guaranteed to leave me sore. Tricep pushups are so dang hard for me, I think because I tend to overlook my triceps when I’m working out. I’m more inclined to do bicep curls than tricep dips…no clue why though?
I’m loving these workout posts you’ve been doing with the pictures – they look so great! I’m excited to give this workout a try. 🙂
Thank you so much for posting this!! I love bodyweight workouts that you can do at home. Confession: I still can’t do a normal tricep pushup and I’ve been working on it since APRIL >_< I'm taking it incredibly slow and always incorporating 15 push-ups at the end of each workout, but I still feel like my form isn't perfect and therefore can't go on my toes yet! I swear my arms are deformed that that's the reason haha ..They're killer!!
I love Hylete tanks – they are the best for super sweaty workouts!!
Oh my goodness, jumping lunges are the death of me. It takes everything in my power to actually do them. They’re SO effective though, so it’s worth it, but man are they rough!
Love the apparel too!
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Yay! Another workout that is going to kick my butt! Thanks for sharing. 🙂
This looks like an awesome workout! Can’t wait to give it a try!
I love trying planned workouts like these! I’m not great when I go to the gym and wing a workout. I will have to give this a try 🙂
Hey Julie!
When you do these body weight workouts at home, what do you usually do as a warm up? I’d love to try this out tonight after going for a quick jog to warm up, but it’s been in the high 90’s here in DC… I just can’t take the humidity and heat! Should I just do some jumping jacks and things like that, or what do you recommend?
Thank you!
Lovvvvve that outfit! And your hair looks amazing!! Please tell me how you find the time to wash and straighten it! 😉
Love the outfit, workout clothes are my favorite! And uh tricep push-ups, those are the hardest exercise for me for some reason.
Love this workout, looks like a doozy! Any time you throw triceps push ups into a workout, I die! The top is super cute, too.
totally just ordered that top in mint green aka my favorite color. The workout looks challenging I will have to give it a try maybe this weekend and do it outside.
I will totally be saving this as a workout to do at home!! & I totally love your outfit!!