Heartline Fitness


All Body-Weight Work Out

W.O.W. #5 February 8, 2021

New All Body-Weight Work Out by Tricia

Tricia Weston, Heartline’s New England Territory Manager and an avid runner, marathoner and all-around fitness enthusiast, presents a simple but highly-effective, all body weight (no equipment needed) workout suited for newbies all the way to fitness fanatics.

As you review the actual exercises that make up the work out, if you’re not really sure what a ‘dynamic lunge’ or other terms mean, do a quick search on YouTube. As always, be sure you’re viewing a video from someone with professional credentials.

All of these movements are done without equipment. Once you work up to it, see below for how to add dumbbells to this routine. Or don’t. This is a terrific fitness routine just as it is. Try it; you’ll see.

WARMUP           Perform this set of exercises 2 times

Jumping Jacks    60 seconds

Inchworm           10 reps

Arm Circles         30 sec.


MAIN WORK OUT            Perform this set 3 times

Mountain Climber          40 reps

Leg Curl                                12 reps

Lunge & Push    20 reps each leg

Dynamic Lunge 30 sec.

REST      90 sec.

REPEAT (w/ Rest)            

                REPEAT (3rd time)            

That’s it! Let us know what you think of this workout. And look for next week’s on the website heartlinefitness.com in the Insights section (out blog).

Adding Weights to This Routine

If and when you’re ready for it, you can use dumbbells while doing this same routine. But it is very important that you are careful adding the weights to your movements. Here are some YouTube videos showing proper use of dumbbells But, again, weights are entirely optional and not needed for you to get a great workout with this routine.

Demo #1

Demo #2

Demo #3

Demo #4

Demo #5

*The exercises and progressions presented in this feature are intended for educational purposes. Always consult your healthcare practitioner before participating in exercises or activities that are contraindicated or more advanced than you are accustomed to. Discontinue exercise if you experience chest pain or discomfort, shortness of breath, dizziness, or unusual pain or fatigue.

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