Just imagine training in an era before dumbbells, barbells, Powerbags and weight machines. It might seem strange but it really isn’t hard to visualise.  How about being away from civilization in a remote country cabin?  What can you do to maintain a fitness routine? Yes, of course there is the beautiful, clear flowing lake to swim in for cardiovascular exercise but how about working on strength and power and building those muscles?

Solid bodyweight training

This is where a good, solid bodyweight training routine comes into play.  Bodyweight training has been around forever and even babies do it.  As infants, tummy time is encouraged to build up the upper torso and arms.  As a fitness trainer, I highly encourage children to take part in a good bodyweight routine since these exercises are the best for those growing muscles.  My son enjoys this and has fun engaging in friendly competition with mom!


A bodyweight training routine is usually performed using one’s bodyweight to build strength and muscular endurance.  Some sample exercises include push-ups, step ups, abdominal crunches, bodyweight squats, lunges, jump squats, chair dips, jumping jacks, pull ups, burpee jumps, running in place and plank holds. Other exercises can be included depending on one’s preference.

bodyweight training routine-02

Key Benefits

One of the key benefits of bodyweight training is that it can be performed anywhere. Other benefits of a bodyweight training routine are that exercises are done in a shorter period of time such as 20 to 30 minutes. Ladies, this is also a wonderful way to get through a weight loss plateau.

As long as the body keeps on doing the same thing over and over again, building new muscle fibers will be reduced.  A high intensity bodyweight training routine is an excellent supplement to a regular weight training routine. Muscle is the key to burning fat and building lean muscle aids in that process.

How to get the most out of any bodyweight training routine

Perform the following exercises in Set A for 30 seconds with a 15 second rest between each exercise and move on to Set B. Repeat 2 to 3 times.

Set A

Jumping Jacks

Chair Dips

Forward Lunges

Plank Hold

Burpee Jumps

Set B

Running in Place

Pull Ups

Jump Squats

Push Ups

Abdominal Crunches

The above routine is considered intermediate for the average person. A modified routine would be recommended for a beginner.  Perhaps consider choosing 3 of the exercises from Set A and Set B and having a 30 second rest in between exercises.  It is highly recommended to have plenty of water on hand to replenish lost fluids.  These exercises can be performed inside or outside at a comfortable and convenient location.

Considering that country cabin but still concerned about being thrown off of your normal exercise routine?  This bodyweight training routine is the perfect solution along with a good set of elastic bands to continue strength training on other days.

Take that vacation and have confidence and peace of mind knowing that wherever you are, you need nothing more than your good self,  a set of effective exercises and enough application to stay the course and reap the great benefits!

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


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Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans