Name: Playbook - Juli Bauer Roth - Bodyweight Workout
Uploaded: 2025-11-04T16:47:55.455Z
Duration: 42 min
Description: Bodyweight Workout

This workout is great for outside, travel, or at home! Enjoy!

Equipment needed:
✅ none

Wide leg stretch with reaches

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings R

Forward leg swings L

- Feet hip width apart
- Push hips back and slowly go down into the bottom of a squat, taking 3 long seconds
- Pause for 3 seconds at the bottom while still engaged
- Stand quickly

Slow Pause Squats

Quadruped t-spine rotation R

Quadruped t-spine rotation L

- Start in a plank position on the floor, with hands firmly on the floor, right under your shoulders. 
- Lower your body to the ground, touching your chest to the floor, and pressing your body back up in a complete straight line
- Lift hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible.
- Start to bend elbows, and then lower your entire upper body toward the floor with your head moving towards your hands 
- Then slowly push back up until your arms are straight and you’re in the inverted V position. Make sure you maintain control throughout the movement.

Push up to Pike Push up

- Sit down on a bench, hands next to your thighs.
- Walk your feet out and extend your legs, lifting your bottom off the bench and holding there with extended arms.
- Hinging at the elbow, lower your body down as far as you can go, or until your arms form a 90-degree angle.

Bench Tricep Dips

Warm-up

- start in a kneeling position with toe curls underneath you
- drive hips forward and jump feet underneath hips
- explode out of the bottom of the squat position then land softly with knees bent
- repeat

Kneeling jump squats

- start in a sprinter position with right leg back and the right hand on the ground 
- jump the right leg up, jumping as tall as possible, lifting the knee up
- repeat by moving back to the starting position

Runner’s lunge to jump (right side)

- start in a plank position
- jump both feet towards right hand, bending at the knees
- repeat

Crossbody knee tucks (right side)

- With hands behind your head, perform a squat
- then repeat with a jumping squat

Prisoner squat to jump squats

- start in a plank position
- jump both feet towards left hand, bending at the knees
- repeat

Crossbody knee tucks (left side)

- start in a sprinter position with left leg back and the left hand on the ground 
- jump the left leg up, jumping as tall as possible, lifting the knee up
- repeat by moving back to the starting position

Runner’s lunge to jump (left side)

Circuit

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- lie down on side
- the arm that’s closest to the floor should cross over chest
- with the opposite hand, press hand into the floor to push the upper body off the ground, crunching abs

Lying side crunch

Core Circuit

Side reach stretch R

Side reach stretch L

Shoulder stretch R

Shoulder stretch L

Pigeon stretch R

Pigeon stretch L

Kneeling side stretch R

Kneeling side stretch L

Cool down

Bodyweight Workout

Gym Glutes

Adrienne Isaacs

Kristen Larson

Dumbbell Lower Body

Loved this one! The curtsy lunges at the end were 😈😈

Rachelle

Lisa Marino

One of my go-to’s for when I just need a quick full body workout! So simple but so hard!

Shannon Hooper

Alicia

KBs are one of my favorite tools! Excellent burn!

Nichell

KB HIIT

Melissa

TRX Workout

Loved this one! That 1.5 RDL was 🍑🔥!!!

Love these simple and to the point workouts!

Leah henriksen

Gym Full Body

Reall enjoyed this arm and shoulder burner!

Charly

Terri

Sara

Dumbbell Upper Body

Hamstrings

Jessica

Shoulders

Great little burner! The METCON was a beast, but so good!

CrossFit Style Workout

Jennifer

Excellent! Perfect for my apartment complex gym.

Alice

Dumbbell Full Body

Hamstrings & Glutes

Love!!!! The chin ups are harder than I thought…so it’s my goal to get them unassisted!

Valerie

Biceps & Triceps

It was good! I was doing it in a garage gym (CrossFit type gym) so some options for substituting would have been helpful; but I was able to google some and it worked out great. I was pretty sore actually and I’ve been doing CrossFit for 8 years! Lol. Thank you!

Kara

LOVED!!!!! It hit all the spots for a full body 🙌🏼

Thanks for exposing my glute weakness with the single leg hip thrust! Got something to work at!

Braden Torrez

Great workout on a snowy day when I couldn’t get to the gym

Quads

Kettlebell Cardio

Upper/Lower Split

Karyl

Shoulders, Chest & Triceps

Bodyweight Lower Body Workout

Great burner!! Arms and legs/glutes will be sore tomorrow!

Glutes

TRX Upper Body & Core

Kendra

Elyse

Loved this workout! Hit all the good spots for tanks/sleeveless shirts!!

Bodyweight Travel Workout

Triceps & Back

Legs

Kettlebell Strength

Carina

Stability Ball Core

Kristine

Katie

Loved this one! Challenging and rewarding!

Quick Cardio

Chest & Shoulders

26-min Dumbbell Lower Body

Gym Biceps & Triceps

Gym Back

Core Starter

Really really tough ! But really really good !💪🏾

Larissa

Angie

Kettlebell Workout

Gym Split Day

30-min Upper Body

Gym Lower Body

15-min HIIT

The wall walks were definitely humbling. Very fun workout.

Whoo!!! That METCON was a humdinger, but sooo good!

Nikki

Diana

Erica Cerami

Limited time today - this is just what I needed to stay in track !  Thank you

Bodyweight Workout

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