You know I love a good at-home workout! And yes, “inchworms” – my favorite bodyweight exercise EVER – have made an appearance in this 45-minute total body sculpting routine. Find a few feet of floor space, grab a set of weights and a resistance band (optional), and get ready to sweat!
45-Minute Sculpting Workout
Warm up by doing each of the following exercises for 1 minute: Jumping jacks, running in place, bodyweight lunges, arm circles, then jumping jacks again.
After your warm-up complete the core workout below, then move straight into the circuits. Repeat each circuit 3 times in a row before moving to the next circuit. Transition from one exercise to the next without stopping. Between circuits, feel free to take an optional 30-second break (note that this will bring the total workout time to just over 45 minutes).
- 20 Inchworms
- Plank Hold – 1 minute
- Side Plank – 30 seconds on each side
- Plank Hold – 1 minute
- 20 inchworms
Circuit A (3 times)
- Resistance Band Squats – 1 minute
- Push-Ups – 1 minute
- Up-Downs – 1 minute
Circuit B (3 times)
- Plié Squats – 1 minute
- Triceps Push-Ups – 1 minute
- Single-Leg Hops – 30 seconds on each leg
Circuit C (3 times)
- Single-Leg Bridges – 1 minute
- Single-Leg Bridges (other leg) – 1 minute
- Plank Rows – 1 minute
Finish your workout with 3-5 minutes of stretching (and lots of water!).
Full Workout Description
Inchworms: Stand with your feet hip-width apart. Bend forward and bring your hands to the floor under your shoulders. Walk your hands out to a plank position, pulling your bellybutton in towards your spine the entire time. Walk your hands back towards your feet and stand back up with a flat back and tight core. That’s 1 rep.
Plank Hold: Start in a tabletop position on your hands and knees. Place your hands directly under your shoulders with your fingers spread wide. Extend one leg back (toes on the ground), pull your bellybutton in towards your spine and engage your shoulders by pressing your palms into the floor and spreading your shoulder blades apart. Keep this feeling as you extend your second leg into a full plank. Focus on creating a straight line from the top of your head to your heels.
Note: To modify this exercise you can place your knees on the ground a few inches behind your hips (instead of balancing on your toes). Focus on maintaining a straight line from the top of your head to your knees. Another option is to place your forearms on the ground with your elbows aligned below your shoulders.
Side Plank: Lay on your side with your feet together and your bottom hand (or elbow, if you feel more comfortable on your forearm) aligned below your shoulder. Contract your core and raise your hips until your body is in a straight line.
Resistance Band Squats: Place a resistance band around your thighs, a few inches above your knees. Step your feet slightly wider than shoulder-width apart, turn your toes out slightly and squat as low as you can go. Keep your knees in line with your middle toes (don’t let them fall inwards), and sit back so your knees don’t move farther forwards than your toes. Stand back up to complete 1 rep. (Perform standard bodyweight squats if you don’t have a resistance band.)
Push-Ups: Start in a plank position on your knees or toes with your hands slightly wider than shoulder-width, fingers spread wide, and your bellybutton pulling in towards your spine. Lower your chest towards the floor, then press back up to your starting position.
Up-Downs: Start in a plank position on your hands and toes (or knees). Drop down onto your right forearm, then your left so you’re in a forearm plank. Press your right palm back into the floor, then your left, to push back up into a full plank. Continue going down, down, up, up, alternating arms. Focus on keeping your hips and torso as still as possible throughout the movement (avoid rocking back and forth).
Plié Squats: Step your feet wider than shoulder-width apart and turn your toes out about 45°. Keeping length in your spine (reaching up from the top of your head and straight down to the floor with your tailbone), bend your knees and lower your glutes towards the floor. Squeeze your glutes as you straighten your legs. Throughout the motion, focus on keeping your knees in line with your middle toes (not rocking in), and your chest tall and open.
Diamond Push-Ups: Start in a plank position on your knees or toes. Bring your thumbs and forefingers to touch on the floor below your chest, creating a diamond shape. Bend your elbows to lower your chest to the floor, then push back up. Keep pulling your bellybutton in towards your spine for the entire motion.
Single-Leg Hops: Stand on your right leg with your left foot a few inches off the floor. Hop forwards, backwards, then to the right and to the left on your right foot. Continue hopping in that pattern for 30 seconds, then repeat on your left leg for 30 seconds.
Single-Leg Bridges: Lay on your back with your feet flat on the floor, hip-width apart and a few inches away from your glutes. Make sure the inside edges of your feet are parallel. Extend your left leg straight up towards the ceiling. Keeping your core firm, press your right heel into the floor and engage your quadriceps, glutes and hamstrings to lift your hips off the floor as high as they’ll go. Continue lifting and lowering with the right leg for the allotted time, then switch legs.
Plank Rows: Start in a plank position on your knees or toes, grasping a dumbbell with each hand (hands aligned directly under your shoulders). Keep your core firm and your hips still as you shift your weight onto your left arm, and pull your right elbow up along your side, bringing your right wrist towards your waist. Return your right hand to the floor under your right shoulder. Repeat with the left arm, then continue alternating arms for the allotted time.
As always, consult with your physician before trying any exercise program.