Workout In Your Office
Christine McMichael

Quick Total Body Workout You Can Do Anywhere

Everyday is a day to celebrate! as much as I’d like to have a dance party with you all, I figured this Equipment-Free 30-Minute Total Body Workout would be more realistic. So strap on your most adorable workout shoes, grab some water, and let’s do this!

Do this workout 3 times (2 times if it’s been awhile since your last workout) for a total of 30 minutes. For best results, do this workout 3 times a week and a low intensity cardio workout on the off days. Make sure to take at least one day off from working out completely. Do your best to only take 30 second breaks between moves and drink plenty of water!

If you want the printable (or larger) version of the image below, simply click on it. And be sure to pin the image so that you can easily find it throughout the week!

Equipment-Free 30-Minute Total Body Workout!

1. Squat To Attitude

Starting in a low squat, stand and lift right leg to attitude by raising knee to hip height and pulling back foot (ensuring that the glute is engaged). Hold for 5 seconds, then lower leg and return to a low squat. Repeat with the left leg and continue alternating until a total of 25 repetitions have been completed.

2. Side Lunges

Starting in a wide leg position, lunge to the left (ensuring that the knee does not go over toes) and reach for the ground with the opposite hand. Lift back to a standing position, repeat on the other side. Continue alternating until a total of 25 repetitions have been completed.

3. Tricep Push-Ups

Laying face down, place hands at chest level, ensuring that the elbows remain inward toward the body. Engage the arms (not lower back) to lift the body upwards, keeping lower body flat to the ground and elbows in. Repeat until 40 total repetitions have been completed.

4. Pull-Back Supermans

Lifting the legs and arms off of the ground, keep the core flat on the ground. In one motion, pull the legs up and the arms both up and back to engage the lower and upper back. Return to beginning position and repeat. Continue until a total of 25 repetitions have been completed.

5. Mountain Climbers

Start in plank position, keeping the back straight. Bring the left leg to the opposite elbow, engaging the abs. Return, then bring the right leg to the opposite elbow. Continue alternating until a total of 40 repetitions has been completed.

6. V-Ups

Engaging the abs, start out in a semi-V position (reaching the hands towards the toes). Keeping the back straight, lift the arms and straighten legs, reaching back into a full V. Return to beginning position and repeat until 20 repetitions have been completed.

That’s a wrap! If you completed this workout 3 times (or 2, or 1!), great job!

This article was originally published on Christine’s blog, Jar of Lemons. For more total body workouts, visit http://www.jaroflemons.com. Photos via (1,2)

Hello! I’m Christine, the recipe creator, taste tester, workout developer, and story teller at Jar Of Lemons. I live in Texas and enjoy traveling with my husband. I also love making healthy living easy and fun!

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