Bodyweight Transformation Journal
All Full Body Exercises
1. Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Engage your core by drawing your navel in towards your spine.
2. Slowly extend your right arm forward and your left leg back, maintaining a stable and level pelvis throughout the movement. Hold for a few seconds.
3. Return your arm and leg to the starting position and then repeat the movement on the other side, extending your left arm forward and your right leg back. Hold for a few seconds.
4. Perform the designated number of repetitions before switching sides.
1. Start in high plank position, keeping your core engaged.
2. Jump your feet toward your hands, creating a squat position.
3. Jump from this position, arms in the air.
4. Land softly and return to plank position.
5. Repeat for desired number of reps.
6. To make the exercise harder, add a push-up when in the plank position or a jump squat when standing up.
7. To modify, step your legs toward your hands and stand up, removing the jumps.
1. Lie on your left side, left forearm on the floor with your knees bent and your feet together, one on top of the other.
2. In one motion, open your knees apart as wide as possible while simultaneously pushing your body off the floor with your left elbow into a lateral squat position.
3. Slowly return to the start position before repeating the movement for the desired number of reps. For added resistance, use a flat resistance band positioned at ankle or calf level.
1. Begin by standing tall with your feet hip-width apart.
2. Raise your right knee up towards your chest, while simultaneously lifting your left arm up towards the ceiling.
3. Lower your right leg and repeat the movement with your left leg, while raising your right arm up towards the ceiling.
4. Continue alternating legs and arms, moving at a quick pace.
1. Begin in a quarter-squat position with your feet shoulder-width apart.
2. Maintaining the quarter-squat, jump your feet out to much wider than shoulder-width apart.
3. Quickly jump your feet back to the start position, and repeat the movement in rhythm, maintaining the quarter-squat position throughout.
1. Bend at the knees.
2. Jump in the air as high as you can!
3. Land softly on your feet.
1. Start by standing with your feet shoulder-width apart, with your toes pointed slightly outward.
2. Lower your body down into a squat position by bending at the knees and hips, keeping your chest lifted and your weight in your heels.
3. Explosively jump up out of the squat, lifting your arms overhead for momentum.
4. Land softly back in the squat position and repeat the jump for the desired number of reps.
1. Begin standing with your feet together and your arms at your sides.
2. In one motion, jump both feet out to the sides and simultaneously raise both arms overhead.
3. Return to the starting position by jumping your feet back together and lowering your arms to your sides.
1. Start in a plank position with your hands directly under your shoulders and your body in a straight line.
2. Engage your core and bring your right knee towards your chest, then quickly switch and bring your left knee towards your chest while simultaneously extending your right leg back.
3. Continue alternating legs at a quick pace, as if you’re running in place.
4. Aim for a quick pace and keep your core engaged throughout the exercise.
1. Start in a high plank position with your hands on the ground, your body in a straight line from head to heels, and your feet shoulder-width apart.
2. While maintaining a stable core and avoiding any twisting or swaying, lift one hand off the ground and tap the opposite shoulder. Return the hand to the ground and repeat with the other hand.
3. Continue alternating shoulder taps for a predetermined amount of time or repetitions.
1. Start in a push-up position, but resting on your stomach, with your hands underneath your shoulders and your toes pressed into the ground.
2. In a controlled movement, push yourself back toward your heels, creating a partial downward-dog position. Pause only momentarily.
3. Push from your toes to extend your body forward until you are in a high plank position.
4. Lower yourself to the starting position.
5. Repeat for the prescribed number of reps, pausing briefly between each rep.
1. Stand straight up, comfortably, with your arms by your side.
2. In one motion, lift your straight arms as high as you can above your head while coming up onto the balls of your feet.
3. Then, in one motion, lower your straight arms and stretch them as far back behind you as possible while shifting your weight from the balls of your feet back into your heels. Do this very slowly to make sure you find stability when your weight is in your heels.
1. Get into squat position.
2. Stand straight up. As you do, shift your body to the right, raise your left foot, and kick out to the left.
3. As you’re bringing your leg back to the floor, enter into the original squat position.
4. Alternate leg kicks with squats in between for the desired number of repetitions.
1. Stand with your feet about shoulder-width apart.
2. Lift one foot off the ground by bending at the knee and repeat the motion with alternating legs.
1. Position yourself in a side plank, left shoulder over left elbow and body in a strong, straight line.
2. Reach the fingertips of your right hand toward the ceiling.
3. Engage your core and twist your torso to the left, bringing your right hand down through the space between your torso and the floor as if you were trying to reach the wall behind your body.
4. Slowly rotate back to starting position. 5. Complete the desired number of repetitions before switching sides.
1. Start in a standing position with knees bent and feet hip-width apart. Keep your back straight and your core engaged.
2. Shuffle to the right side with 2-3 steps before tapping the floor with your right hand, keeping your weight in the balls of your feet.
3. Shuffle to the left with the same number of steps and touch the floor with your left hand.
4. For added difficulty, you can perform this entire exercise while in the squat position.
1. Start in a standing position with your feet hip-width apart.
2. Step to the right with your right foot while simultaneously bringing your left knee up towards your chest.
3. As you step and lift, swing your arms to the right side of your body, keeping your elbows bent.
4. Step back to the starting position and repeat the movement on the left side, lifting your right knee and swinging your arms to the left.
5. Continue alternating sides.
1. Stand with your feet shoulder-width apart, and lower yourself into a quarter-squat position, keeping your back straight and your weight in your heels.
2. From the quarter-squat position, explosively jump up as high as you can, extending your arms above your head.
3. Land softly on the balls of your feet, with your knees slightly bent to absorb the impact.
4. Reset yourself in the starting position and repeat the exercise for the desired number of repetitions.