Sample Workouts

The following exercises are sample bodyweight workouts designed to target different areas of the body. Each workout can be easily adjusted to make it more or less challenging, and weights or resistance can be added. I strongly recommend beginning and ending each workout with a proper warm-up and cool-down to support safe, effective movement and reduce the risk of injury. Full workout details are provided next to each video.

If you have any questions or would like personalized guidance, please contact me. I hope you enjoy the workouts!

A woman in black athletic clothes stretching on a dirt path in a park surrounded by green trees.
A woman in black athletic clothes is squatting on a dirt path in a park, surrounded by green trees, with a clear blue sky above.

Lower body focused workout:

  1. Squat to calf raise

  2. Reverse lunge 

  3. Good morning 

  4. Squat to curtsey lunge

  5. Lunge with march

  6. Bridge with march 

  7. Clamshell hip abduction

Complete all exercises 8-12 reps x 4 sets.

A woman practicing yoga outdoors on a dirt path surrounded by green trees, in a downward dog pose.
Woman doing push-ups on a dirt path in a park with trees on both sides.

Upper body focused workout:

  1. Push up

  2. Plank with arm extension  

  3. Bird dog

  4. Prone T

  5. Plank toe taps

  6. Superman 

  7. Deadbug

Complete all exercises 8-12 reps x 4 sets.

A woman in athletic clothing performing a lunge exercise on a dirt path surrounded by trees.
A woman in athletic clothing standing on a dirt path, stretching her arms upward, surrounded by trees on a sunny day.

Full body workout:

  1. Modified burpee

  2. Plank shoulder taps

  3. Lunge with twist

  4. Squat with overhead reach and heel raise

  5. Plank with hip extension

  6. Standing elbow to knee crunch

Complete all exercises 8-12 reps x 4 sets.