Monday Motivation – Lower Bodyweight Workout

Good morning out there and happy Monday!! I hope you had a weekend filled with delicious food, lots of laughter, and maybe a workout or two mixed in! I spent my weekend getting some work done and hanging out with some friends that make anything more fun. Like driving an hour away to find the perfect Christmas tree then only find ones that cost $500. Five hundred dollars. For pine needles that fall on the floor and make a mess of your living room. We decided to turn back around and find a tree right by our house. We could seriously do anything with these friends and have a good time, they are simply the best!

But now that the weekend is over, it’s back to routine! And I’ll be kicking my Monday routine off with a workout first thing! It’s so nice to get it over with in the morning before the day gets ahead of me. For todays Monday Motivation workout, I’m going to walk you through a 24 minute bodyweight workout that can be done absolutely anywhere! You can do this workout at the gym, in your living room, in the garage, basement, hotel room, and any other spot you think up! Before you read the entire workout, take a look at the video tutorial below to walk you through everything!

Now here’s what the workout will look like –

Every minute on the minute for 24 minutes:

  • 10 Rolling Squat to Jump
  • 10 Reverse Lunge to Kick (each side)
  • 30 total Side Skater Jumps
  • 20 Runners Lunge Toe Taps (each side)

Set a timer for 24 minutes. Once the first minute begins, you’ll perform 10 rolling squats into a jump. After you finish the 10, if you have time remaining in that minute, rest until the second minute. At the top of the second minute, perform 10 reverse lunge into kick on the right side, then 10 on the left side, then rest the remaining time in the second minute. Then once the third minute begins, perform 30 side skater jumps, then rest the remaining minute. Then lastly, perform 20 runners lunge toe taps on the right leg, then 20 on the left, then rest the remaining time in the minute. Repeat for 6 rounds (or until 24 minutes is up).

Now let’s get into some tips and tricks for this workout!

  • This workout can be modified depending on your abilities and fitness level.
    • You can drop the number of reps to give yourself more rest each minute
    • You can modify the movements (see below)
    • You can cut down the time of the workout to anything between 8 minutes to 20 minutes

Modifications for workout –

  1. Rolling squat to jump (also known as deck squat) – This is an advanced movement that can definitely feel awkward for adults since we don’t perform gymnastics too often. If this is too advanced or you just don’t feel comfortable performing it, you can modify to jumping squats or simply air squats.
  2. Reverse Lunge to Kick – This is an explosive movement that takes a lot of coordination! To modify, you can simply perform a reverse lunge or even a split squat!
  3. Side Skater Jumps – This modification is pretty simple – slow the movement down to practice tracking the knee over the ankle, shorten the length and the jump, and you can land the back foot on the ground to work on the stability each rep!
  4. Runners Lunge to Toe Taps – To modify, instead of taking this to the floor, stand up and put one foot forward and one foot back, like a runners stance but without hands on the floor. Then drive the knee in towards the body, quickly pressing the foot back afterwards.

Remember – Fitness can be done at all levels! I can think back to when I started working out consistently 10 years ago and I felt so scared and intimidated since I couldn’t do most of the movements I wanted to. But I stuck with it, I modified everything, and I slowly became stronger each month. If I can do it, anyone can. You just have to have the determination and dedication to stay consistent day after day. You got this! Can’t wait to hear what you think about this workout! Let me know if you have any questions or comments!

Oh, Hi! I’m Juli.

I’m a food hoarder. And a really bad dancer. If you don’t know me well, you will probably not understand my humor. Therefore, I apologize ahead of time. Thanks for listening to my ramblings of my ever-changing life and trusting my kitchen mishaps. Your trust in me is appreciated.


10 thoughts on “Monday Motivation – Lower Bodyweight Workout”

  1. Hi Juli

    Saying hi from Australia! Could I please ask what joggers you are wearing in these videos, are they comfy, supportive?

  2. Hey Juli! Recently started listening to your podcast and have been thinking about transitioning from the past 7 years of CrossFit into your programming. I am still going to do CrossFit once a week, but wondering, did you feel like you got a good enough workout in something like the workout above? Thank you!

    1. at first, no. when you’re doing crossfit on a regular basis, you’re used to feeling like you’re dying every time you workout. and if it doesn’t feel like that, your brain makes you think that you’re not doing enough. but i actually saw GREATER results when i started doing workouts like this one and stopped putting my body into a constant fight or flight mode!

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