February is all about flexible fitness. Whether you’re pajama-bound by subzero temperatures, trapped in a gym-less hotel room, or you’re just purely 100% anti-gym, the Do Anywhere, Body Weight Workout can provide a BEASTLY sweat-session regardless of location. This turbocharged, high-paced, full-body circuit will torch your muscles and make the sweat drip, all without the need for costly equipment. Use it as a morning wake-up, staple in your workout regimen, or simply keep in your back pocket for the next time you’re snowed in or jetsetting around the world.
Complete all exercises — grouped into superset circuits — for the prescribed number of reps, followed by the allotted rest period. Supersets are designated by A, B, C, etc. (e.g. 1A, 1B, 1C, 1D indicates a large superset). For all supersets perform each exercise one after another without rest.
The workout is designed to be extremely difficult and push your limits — don’t be discouraged if you can’t initially complete the full protocol as listed. The given number of reps is your GOAL. Challenge your body, perform all sets until failure/completion, and progressively work your way up as you gain strength.
*Note: Click the exercise names for pop-up video demos.
1A. Jumping Jacks — 100 reps.
1B. Mountain Climbers — 40 reps.
1C. High Knees — 40 reps.
1D. Squat Jumps — 20 reps.
2A. Ab Plank — 60 seconds.
2B. Towel Ab Knee Tucks — 20 reps.
2C. Bicycle Crunches — 45 seconds.
2D. Decline Ab Plank — 30 seconds. Place feet on a chair.
3A. Spiderman Pushups — 15 reps. Replace with regular push ups if too difficult.
3B. Chair Dips — 20 reps.
3C. Decline Chair Pushups — 15 reps.
3D. Lying Superman — 20 reps.
3E. Chair Dips — 15 reps.
4A. Bulgarian Split Squats — 15 reps per leg. Use a chair.
4B. Burpees — 10 reps.
4C. Wall Sits — 45 seconds.
4D. Single Leg Bridge — 10 reps per leg.
5A. Jumping Jacks — 75 reps.
5B. Mountain Climbers — 50 reps.
5c. High Knees — 50 reps.
5D. Squat Jumps — 20 reps.
6A. Leg Lifts — 20 reps.
6B. Side Planks — 45 seconds per side.
6C. Ab V-Ups — 25 reps.
6D. Mason Twists — 30 seconds.
6E. Ab Pulse Ups — 10 reps. Full write-up here.
7A. Pushups — 20 reps.
7B. Chair Dips — 20 reps.
7C. Decline Chair Pushups — 20 reps.
7D. Lying Superman — 20 reps.
7E. Chair Dips — 15 reps.
8A. Bulgarian Split Squats — 15 reps per leg. Use a chair.
8B. Burpees — 10 reps.
8C. Wall Sits — 45 seconds.
8D. Single Leg Bridge — 10 reps per leg.
9A. Jumping Jacks — 50 reps.
9B. Mountain Climbers — 60 reps.
9c. High Knees — 50 reps.
9D. Squat Jumps — 30 reps.
10A. Flutter Kicks — 45 seconds.
10B. Oblique Ab Crunches — 15 reps per side.
10C. Ab Plank — 60 seconds.
10D. Wood Chopper Crunch — 12 reps per side.
11A. Spiderman Pushups — 15 reps. Replace with regular push ups if these are too difficult.
11B. Chair Dips — 20 reps.
11C. Decline Chair Pushups — FAILURE. Replace with regular push ups if these are too difficult.
11D. Lying Hyperextensions — 20 reps.
11E. Chair Dips — FAILURE.
12A. Burpees — 10 reps.
12C. Single Leg Bridge — 10 reps per leg.
12D. Bulgarian Split Squats — FAILURE. Use a chair.