The 15-Minute Bodyweight Workout For Fun Family Fitness

Family Fitness - The Best Upper Body Exercise For Dad

The long hours of work and commuting can take its toal on one’s health and fitness.  However, bodyweight workouts provide a quick and effective training solution for anyone, anywhere. Regardless of fitness level or age, Workout Anywhere coaches Jessica and Justin Rundle know how to scale workouts accordingly.

Whether fitness is “me” time, or an inclusive family fitness event, use the exercises below to work out anywhere with even the busiest of schedules.

Start Appropriately

To begin this equipment-free, bodyweight workout, be honest with your fitness level.  The standard (beginner) variation is the basic movement, however, the more advanced (intermediate to advanced) versions adds a plyometric and cardio element.

All moves will be great for building strength, balance, and flexibility, improving overall stamina and burning maximum body fat calories in a more efficient amount of time. Do all exercises in order, with 30 seconds of high knees (marching for beginners) or jumping jacks (stationary jacks if hopping is hard on your knees) between sets.

Rest for 30 to 60 seconds at the end, and then repeat the circuit two more times for a total of three rounds.  For advanced users, do the advanced variation with no rest between sets.

*Use the recommendations below to create the ultimate family wellness /fitness program.

Squats or Jump Squats

For the beginners perform squats by sitting back into a sturdy chair, bench, or box and standing up and through the heels (keep weight in the heels when sitting back as well).  Once this movement is mastered, keep the same principles in mind and do a bodyweight squat.  For advanced levels, make it plyometric by doing jump squats.  Same principals apply, and don’t forget to breathe out with exertion (when standing back up) and keep your core tight.

Push-Ups or Plyo Push-Ups

This might sound basic, but push-ups are one of the best upper body exercises as well as anywhere movements.  Not only are push-ups and their magnitude of variations great for accomplishing most fitness goals, when performed correctly push-ups can become a total body movement (even core specific).

To begin, start from the ground up. Beginners, try knee push-ups.  That means keeping your core tight, spine rigid and straight (neutral spine position, no dipping or raising of the hips) and hands are perpendicular to your body creating a nice right angle when lowering the chest to the floor.

Push-up from there while breathing out.  Remember to always keep the core tight. Intermediate fitness levels get the standard push-up.  Build off the principles above and just sub out from knees to feet.  Body still stays rigid and performs that push-up. Advanced fitness levels should make this movement plyometric.

Very similar to the clapping push-ups, just push off the ground (clap is unnecessary) and repeat rapidly while incorporating all the points above. For countless variations of this movement, check out our member’s section.

 

 

 

Core Planks

No matter what one says, planks work, and when done correctly the entire core benefits from this anywhere workout, isometric exercise.  To begin, hold the same position as the push up, or drop down to the elbows and hold.  Hold for 30 seconds (beginner) and up to a minute and beyond for more advanced fitness levels.

As long as the spine stays neutral (as if a glass of water could be placed on ones back without spilling) the plank counts.  To improve the effectiveness of the plank, practice keeping the core tight and controlling your breathing pattern. For more variations, become a member to unlock the full potential of the core plank.

Pull-Ups and Australian Pull-Ups

Here’s the gray area for any all bodyweight program.  Targeting the upper, posterior (back side) is difficult to do without a device.  Sure one can do Pull-Ups in a door jam, underneath a sturdy rod, bar or even an immobile table.  However, this is no longer equipment free.  So, what do you do?

Surely you could neglect this major region of your body, but that will do more harm then good.  So, just cave and get the most versatile piece of anywhere workout equipment known as the suspension trainer or bodyweight trainer. Suspension trainers are so versatile that Army Rangers thought up the idea while fighting in Afghanistan.

As pictured, you can wrap a suspension trainer (bodyweight trainer) around almost anything (even wedge it into a closed door) and manipulate bodyweight for the most advanced user, or modify for the most entry-level user.  In addition, this piece of equipment is affordable and transportable. For suspension trainer pull-ups or Australian Pull-Ups, lie in the opposite position to the picture and pull your body through the handles.

For pull-ups, keep body as vertical as possible (become a member to see the video tutorial).  If you don’t have a suspension trainer, you can make one fairly easily, buy one at a local store (even Wal-Mart carries them) or order one right here.  If you plan on holding out on the most universal piece of exercise equipment known to man, use an outdoor step railing, pole, swing set, or anything sturdy enough to grip and pull yourself upward.

How To Make The Most of Body Weight Routines

If you are seeking real guidance, and positive results on both your health, waistline and overall well-being, start Jessica and Justin Rundle’s 12 Week Trainer today!  Both mom and dad can participate in this fitness family plan and experience phenomenal results (as long as one sticks to the easy to follow fitness and nutrition plan).

In addition, 12 Week Trainer members receive lifetime access to Workout Anywhere’s exclusive coaching group.  This includes a new week of training, every week. Members have the freedom to post fitness, nutrition or motivation based questions (and actually get them answered), as well as find support, motivation and the opportunity to join challenges.

Whether you’re traveling, outdoors, on a lunch break or at home, weight loss has never been more efficient until now! Workout Anywhere’s fat burning home/anywhere workouts are efficient, effective, transportable and affordable. Get started today!

About The Author

Coach Jessica

Jessica & Justin Rundle are Spokane natives and the founders of Workout Anywhere (a Northwest fitness training app for busy parents, by busy parents). In addition, the two are the official strength & conditioning coaches for Mt. Spokane High School. To Learn more about Jessica and Justin Rundle, click here: Meet Team RundleFit.

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