The Lazy Girl's Bodyweight Workout

Because some days it’s just too cold to go outside


February has begun. Springtime sunny morning countryside runs feel like a long way off.

Which is just as well because who really is in the best shape of their life after January?

But if you’re anything like us, then you still dream of your future self being full of green juice and with a more swishy ponytail, so where to start?

Here. That’s where. Start today with this bodyweight workout that you can literally do in your PJs in front of re-runs of Friends.


First up, why bodyweight training?

Because you can do it whatever your current fitness level. It will improve your strength, fitness and muscle tone and you can do it anywhere – so it’s really hard to find an excuse not to do it. Clint Kelly from SIX3NINE Personal Training has prescribed us this routine. If time allows run through it three times and aim for 15-20 repetitions of each move and then increase as you get stronger.


Glute bridge

Why: If you're looking for a better bum, look not further. The glute bridge has great benefits for glutes, hamstrings and the lower back. Due to our restricted movement during the day we are unfortunate victims of our desk job, resulting in poor posture most notably in tight hips, under-active glutes and a tight lower back. This exercise can free the hips up, increase mobility in the lower back and bring some much needed love your derriere.

How: Lay on your back with the knees bent and feet flat on the ground. Try push the lower back into the ground, removing the space between the lower back and the ground simultaneously activating the core, this is your starting position. Drive the hips up in the air, pushing from the heel of the foot, feeling your glutes squeeze at the top of the movement. Return to the starting position. Repeat.

Bodyweight squat

Why: A popular saying in the fitness industry is if you're not squatting in your programme, your programme isn't worth squat. The squat has the popularity it has for a good reason, it works on quads, hamstrings, glutes, lower back, abs and can be adapted in several ways to target specific muscle groups.


How: Stand with feet at shoulder distance apart, hinge your hips and bend your knees as if you were going to take a seat. Keeping your torso upright and your weight firmly in your heels, continue to drop down to a depth of your ability before returning to the starting position at the top.


Why: This full body exercise works on everything from shoulders and arms to legs and core. An excellent addition into any interval training programme, it boasts benefits of speed, agility, power and most notably for this list is especially calorie expensive (it burns a lot of calories because it's so tough).


Place the palms of the hand and feet on the floor, transferring the weight into the hands and kick your legs back so you find yourself in a push up position. kick your legs back into the starting position and then jump into the air, safely returning to the starting position once landed.


Why: A great exercise for any fitness level, the plank is a staple for all fitness enthusiast. The relative simplicity of the exercise does not exclude it from its difficulty when performed optimally. The plank not only helps build core strength but also works on upper and lower body simultaneously. There are several variations to this exercise with varying difficulty levels.

How: Start in a pushup position but place the elbows and forearms on the floor instead. Now with the feet hip distance apart simply hold this braced position, ensuring you do not allow the hips or back to dip down.

Spiderman lunge with overhead reach

Why: This full body movement can help increase mobility through the hips, back, shoulders all while giving a full body workout. 

How: Start in a push up position, move the right foot up beside the right hand while dropping the left knee onto the ground. then raise the right hand to the ceiling reaching as high and far as is comfortable. return the hand to the starting position, return the right foot to starting position and alternate.


Want to learn more techniques and similar exercises? Why not sign up to SIX3NINE’s brand new Online Training Programme to perfect your workout which can be done straight from your bedroom. For more information head to

Image: Getty Images 

Read Next: