Get Strong At Home With This 18-Minute Bodyweight Workout

Don't have time or access to a proper gym? Get ripped at home with this quick workout designed by STACK Expert Ben Boudro.

This at-home workout is the one I use when I travel or when I don't have a lot of time or an adequate gym to go to.

Here we go!

  • 4 Moves
  • 3 Rounds at each move

Each round is 30 seconds followed by 15 seconds of rest.

For example:

You will do Move 1 (10 High Knees to 5-second Squat Hold) for 30 seconds, rest for 15 seconds and then BAM! You repeat that Move for 2 more rounds.

The Moves

 10 High Knees to 5-Second Squat Hold

Get the knees up high and keep your back straight. You will get 10 High Knees per leg and then drop into a Squat Hold for 5 seconds. The amount of blood you accumulate in your legs makes this exercise a big-time burner!

Spiderman Push-Ups

Just because a regular Push-Up is too easy. Ha! Kidding. This is another way to vary the Push-Up, and it also incorporates hip flexibility. Moving the leg up adds more tension for your upper body to overcome.

Take your time with these! Your chest will be on fire.

10 Flutter Kicks to V-Up

Keep the small part of your back glued to the ground while you do these. Hold your arms straight back behind you and kick those legs to get your abs burning!

As soon as you hit 10 Reps (each side) drop your legs and fold your body to perform the V-Up. This will be a double hit to your low abs. Do 3 rounds of this and your abs will be screaming!

2 Double Mountain Climbs to 2 Push-Ups

This will be a lot of work for the front of your shoulders. You just came off the abs move where you were on your back, so your upper body should be well rested and ready to go. Hit 2 Double Mountain Climbs and bring your knees up high near your chest. As soon as your feet land from the 2nd rep, knock out 2 Push-Ups.

Talk about an upper-body and ab burner!

Chase It!

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18-Minute Total Body Makeover from Ben Boudro on Vimeo.