Master Your Summer Fitness: The Ultimate Bodyweight Yoga + Plank Workout

As the vibrant days of summer begin to gently fade, I’m thrilled to share one final, invigorating workout from our incredibly popular Summer Sweat Series (SSS)! This series, expertly designed by Lindsey, has been an absolute game-changer, proving to be a true lifesaver for maintaining fitness amidst a packed travel schedule. The past few months have been a whirlwind of adventures, and the beauty of these bodyweight-focused routines, often requiring just a few dumbbells if any, truly kept me on track. They allowed me to stay active and strong, no matter where my journeys took me, from bustling cityscapes to serene natural retreats. This particular workout encapsulates the essence of the SSS: effective, adaptable, and perfect for a fit lifestyle on the go.

And speaking of journeys, the excitement is almost unbearable – Europe awaits tomorrow! My partner, Mark, and I are setting off from Chicago tomorrow night, with our first destination being the breathtaking city of Bergen, Norway, where we’ll arrive on Friday afternoon, local time. We’ll be spending eight incredible days exploring Norway with our dear high school friend, Lars, and his girlfriend, Solfrid. Out of our planned stops in Norway, Copenhagen, and Iceland, Norway is undoubtedly the one I’m most eager to experience. The hiking trails look absolutely phenomenal, promising views that are nothing short of spectacular. I’ve spent countless evenings immersed in online photos, visualizing ourselves traversing dramatic fjords, ascending towering mountains, and soaking in the pristine landscapes. Every Snapchat from Lars just makes my anticipation grow even stronger, painting vivid pictures of the serene beauty and exhilarating outdoor activities that await us.

Following our Norwegian adventure, we’ll journey to the charming city of Copenhagen, Denmark. I’m excited to experience its renowned architecture, vibrant culture, and delicious culinary scene. Biking through the city streets and exploring its unique neighborhoods are high on the list. Finally, our European escapade will conclude in Iceland, a land of fire and ice. The otherworldly landscapes, with their geothermal pools, black sand beaches, and the chance to witness the Northern Lights, promise an unforgettable experience. This entire trip embodies the spirit of exploration and maintaining wellness, something the Summer Sweat Series has perfectly prepared me for.

My bags are packed, spirits are high, and I’ve been in Milwaukee since Monday night, finalizing preparations. In fact, I’m meeting with Monique today in Illinois, as we’re already deep into discussions for 2017 plans. It’s hard to believe how quickly time flies; we’re already halfway through the year! This realization hits me with a “Mother of all mostachole” moment – a fun way to express the sheer disbelief at how fast life unfolds, reminding me to cherish every moment and opportunity, especially those that involve travel and fitness.

Today’s featured workout is a meticulously crafted fusion of yoga, stability training, and core strengthening exercises. It’s truly everything you could ask for in a comprehensive, effective session, designed to leave you feeling strong, balanced, and invigorated. The incredible advantage here is that you don’t even need weights to achieve a phenomenal resistance workout. Your own body provides all the challenge you need, engaging multiple muscle groups simultaneously for a deep, functional burn. This makes it an ideal routine for home workouts, gym sessions, or even quick hotel room fitness breaks while traveling. For those looking to intensify their session, consider adding a pair of light 5-lb dumbbells to specific exercises that allow for it, or challenge yourself by completing the entire circuit three times instead of the suggested two.

This dynamic routine isn’t just about building visible strength; it’s designed to significantly enhance your balance, improve overall flexibility, and develop a rock-solid core – all essential components for overall physical wellness, injury prevention, and athletic performance. The yoga elements help improve mobility and mental focus, while the plank variations target deep core stabilizers and upper body endurance. Whether you’re a seasoned fitness enthusiast seeking new challenges or just starting your journey towards a healthier lifestyle, this workout offers scalable options to ensure you get the most out of every movement, promoting mindful strength and body control. Prepare to feel empowered and energized from head to toe!

SUP Power Yoga + Plank: Your Ultimate Bodyweight Challenge

Equipment Needed: Absolutely None! Just your body, a comfortable mat, and your determination.

Warm Up: Begin your session with a stimulating 20-minute light run, jog, or dynamic stretching routine to prepare your muscles, elevate your heart rate, and get your body ready for the movements ahead. Focus on mobilizing your joints and increasing blood flow.

Description: Unleash your inner strength and focus! Repeat the entire circuit 2-3 times, paying close attention to controlled movements, perfect form, and engaging your core throughout each exercise. Quality over quantity is key here.

5 Walk Out Plank: Build Core Strength and Dynamic Flexibility

1. Begin in an upright, neutral standing position. Your feet should be hip-width apart for stability, and your arms resting comfortably at your sides. Focus on a tall spine and relaxed shoulders.
2. From this standing posture, initiate a forward fold from your hips, bending your knees as much as needed to comfortably plant your hands on the ground directly in front of your feet. Keep your back flat and your gaze towards the floor.
3. With slow, deliberate control, walk your hands out in front of you. Extend your body until you reach a strong high plank position, ensuring your shoulders are stacked directly over your wrists and your body forms a straight line from head to heels. Engage your core, glutes, and quadriceps throughout this dynamic movement.
4. Hold this robust high plank for a few seconds, feeling the full-body engagement. Then, reverse the movement by slowly walking your hands back towards your feet, pushing through your palms, and gradually returning to the standing position with control.
5. Repeat this flowing sequence for the specified number of repetitions. This exercise effectively targets your core, shoulders, and hamstrings, while significantly improving dynamic flexibility and body awareness.

10 Plank Launchers: Explode Your Core Power and Agility

1. Start in a solid high plank position. Ensure your shoulders are directly stacked over your wrists, with your fingers spread wide and weight evenly distributed through your hands for optimal stability. Actively pull your kneecaps up towards your belly button and push your heels back towards the imaginary wall behind you to engage your legs and glutes.
2. Maintain this strong plank, creating a straight, rigid line from the crown of your head to your heels. Your back should be flat, core tightly engaged to prevent sagging, and your neck in line with your spine. Your gaze should be slightly forward on the floor.
3. From your high plank, deeply bend your knees and dynamically shift your weight back towards your heels, adopting a ‘squatting plank’ or loaded position. Your hips will rise slightly, but keep your core connected and engaged, feeling the stretch in your calves and hamstrings.
4. Immediately launch your weight forward with controlled power, pushing off your feet and hands, returning explosively and precisely to the initial high plank position. This dynamic movement enhances core stability, shoulder strength, and teaches explosive power from a plank foundation.
5. Repeat for 10 powerful repetitions, focusing on a smooth, fluid, and controlled transition between the two positions. The faster the transition, the more explosive the movement.

5 Push-up + Crescent Lunge: Full Body Strength and Flexibility Flow

1. Begin in a perfect high plank position. Align your shoulders precisely over your wrists, distribute your body weight evenly across all ten fingers, and actively engage your quadriceps by pulling your kneecaps towards your core. Push your heels firmly towards the wall behind you to maintain a strong, stable base.
2. Hold this foundational position, ensuring your body maintains a straight line from head to heels. Your back should be flat and strong, your core tightly engaged, and your neck a natural extension of your spine. Keep your gaze focused slightly in front of your hands to avoid straining your neck.
3. Slowly and with profound control, lower your chest towards the ground. Keep your elbows tucked in close to your sides, brushing your rib cage, as you descend. Maintain that rigid, straight line through your entire body – head, chest, and legs moving as one cohesive unit. Avoid any sagging in the hips or piking of your glutes.
4. Once you reach the bottom of your push-up, powerfully push back up to the high plank position. As you reach the top, fluidly bring your right leg up and through, placing your foot between your hands for a low lunge transition, ensuring your foot is flat and stable.
5. From the low lunge, rise up into a standing crescent lunge. Ensure your front knee is stacked directly over your ankle, and your back leg remains straight and extended, with your heel lifted. As you rise, sweep your arms overhead, palms facing each other, maintaining a proud chest and deeply engaged core. Feel the stretch in your hip flexor and the strength in your standing leg.
6. With grace and control, lower your arms back to the ground, framing your front foot. Then, send your right leg back to meet your left, returning to the high plank position with precision.
7. Complete the entire sequence, then repeat the movement, alternating your front leg with each repetition to ensure balanced strength and flexibility development on both sides of your body. This flow combines upper body strength, core stability, balance, and dynamic stretching, making it a highly efficient compound movement.

10 Chaturanga Rolls: Dynamic Yoga Flow for Upper Body and Core Strength

1. Start in a classic Downward-Facing Dog pose. Your hips should be lifted high towards the sky, pressing your chest gently towards your thighs. Keep your arms and legs actively engaged, with a slight bend in the knees if your hamstrings are tight, allowing for a lengthened spine.
2. From Down Dog, smoothly shift your weight forward, flowing with control into a strong high plank position. Ensure your shoulders are perfectly stacked over your wrists, weight is evenly distributed through all ten fingers, and your kneecaps are actively pulled up towards your core. Push your heels back to lengthen your body and engage your glutes.
3. Hold this strong high plank position, maintaining a perfectly straight line from your head to your heels. Your back should be flat, core tightly braced to prevent any sag, and your neck in line with your spine. Keep your gaze softly focused a few inches in front of your hands.
4. Slowly lower your chest halfway down towards the ground, entering the Chaturanga Dandasana position. Keep your elbows pinned tightly to your sides, ensuring they track straight back, not splaying out. Maintain a straight, rigid line with your body; your head, chest, and legs should move as one cohesive unit, avoiding any breaks in form.
5. From the precise Chaturanga position, powerfully push back up and then send your hips high and back, returning gracefully to Downward-Facing Dog. This completes one full repetition of this challenging and rewarding flow, which builds immense upper body, shoulder, and core strength while improving spinal mobility. Repeat for the specified number of reps, focusing on controlled, mindful transitions between each pose.

10 Plank Knee Pulls: Sharpen Your Obliques and Core Stability

1. Assume a strong high plank position. Your shoulders should be directly above your wrists, weight distributed through your hands, and your kneecaps actively lifted to engage your quadriceps. Drive your heels back to fully engage your posterior chain and maintain a straight body line.
2. With your core fully engaged and both legs activated, initiate the movement by pulling your right knee in towards your chest, aiming to meet your right elbow on the outside. Focus on a strong crunch from your obliques and deep core, keeping your hips as stable as possible and resisting any rotation.
3. Smoothly extend your right leg back to the starting high plank position, allowing it to float straight behind you for a moment before placing it down, or keeping it elevated for an added challenge to your glutes and hamstrings.
4. Continue alternating sides, pulling your left knee to meet your left elbow, then extending it back with control. Focus on a deliberate, rhythmic motion, ensuring your core remains braced throughout to maximize the oblique engagement and maintain plank integrity. This exercise is fantastic for rotational stability, oblique definition, and building dynamic core strength.

10 Bird Dog: Enhance Core Control and Spinal Stability

1. Start on all fours in a tabletop position. Ensure your knees are directly underneath your hips and your hands are positioned directly under your shoulders, with fingers spread wide for a stable base.
2. Engage your deep core muscles, drawing your belly button towards your spine, and maintain a neutral spine and neck. Avoid any arching or rounding of your back. Your gaze should be directed straight down at the floor, keeping your neck in natural alignment with your spine.
3. Slowly and with extreme control, extend your left leg straight out behind you, simultaneously reaching your right arm forward. Imagine extending through your heel and your fingertips, creating a long, parallel line of energy from your hand to your foot.
4. Critically, keep your hips and shoulders perfectly square to the floor throughout the movement. Resist any tendency for your lower back to arch or your body to twist. Hold this extended position for a precise count of three seconds, feeling the deep core, glute, and shoulder engagement.
5. Gracefully return to the starting tabletop position, bringing your leg and arm back with precision and control. Immediately transition to perform the movement on the opposite side, extending your right leg and left arm.
6. Continue to alternate sides with each repetition, focusing on smooth transitions and impeccable control. The Bird Dog is a fundamental exercise for improving balance, coordination, fortifying your core, and strengthening your posterior chain, all crucial for spinal health and functional movement.

10 Plank Reach Throughs: Dynamic Side Core Activation

1. Begin in a strong low, side plank position. Rest securely on your right forearm, ensuring your elbow is stacked directly underneath your shoulder, and your forearm is parallel to the front of your mat. Position yourself on the outside edge of your right foot; you can stack your feet for maximum challenge or scissor them on the floor (placing the top foot slightly in front of the bottom) for more stability.
2. Lift your hips purposefully towards the ceiling, actively pressing your forearm into the floor. Your body should form a straight, strong line from head to heels, avoiding any sagging in the hips. Extend your left arm straight up towards the sky, engaging your shoulder and creating an open chest.
3. Maintaining the lift in your hips and the integrity of your side plank, smoothly reach your elevated left arm underneath your torso, twisting from your core as if you’re threading a needle. Keep your core tight and controlled throughout this rotational movement. Hold this ‘reach through’ position for a count of one, feeling the deep engagement in your obliques.
4. Return your left arm to the starting position, extending it back towards the sky with control. Repeat this dynamic movement for the desired number of repetitions on your right side. Once complete, switch to your left side and perform an equal number of repetitions, ensuring balanced core development. This exercise dramatically improves oblique strength, rotational stability, and shoulder mobility.

10 Low Plank Leg Lifts: Target Glutes and Core Stability

1. Initiate in a solid low plank position. Your shoulders should be stacked directly over your elbows, with your weight evenly distributed along your forearms. Actively pull your kneecaps up towards your belly button and push your heels firmly towards the wall behind you, creating a strong, straight line from head to heels. Keep your neck neutral and gaze at the floor.
2. While maintaining perfect stability in your hips – ensure they remain parallel to the ground, resisting any tilting, rotation, or arching of the lower back – gently lift your right leg up off the ground. Aim to lift it as high as you comfortably can without compromising your hip alignment or plank form. Consciously squeeze your glutes and hamstrings as you execute the lift.
3. Slowly and with complete control, lower your right leg back to the ground, returning to the low plank. Immediately transition to repeat this precise movement with your left leg, lifting it with the same focus on glute activation, hip stability, and controlled descent.
4. Continue to alternate leg lifts, ensuring each movement is deliberate and controlled, rather than rushed. This exercise is exceptional for strengthening the glutes, hamstrings, and enhancing core anti-extension capabilities, which are vital for overall lower body and core integrity.

10 Downdog + Updog Flow: A Seamless Vinyasa for Spinal Mobility and Strength

1. Begin in a strong high plank position. From here, powerfully push back into Downward-Facing Dog. Send your hips high and back, lengthening your spine, keeping your arms straight and actively engaged. Allow your gaze to soften towards your belly button or thighs, creating an inverted V shape with your body.
2. From Down Dog, shift your weight gracefully forward into your hands as you scoop your chest through your arms, leading with your heart, and transition into Upward-Facing Dog. Ensure your toes are tucked (as suggested in the original) and your thighs are lifted off the ground, supported by strong arms and an open chest. Avoid crunching your neck; keep it long and aligned with your spine as you gaze slightly upward.
3. With control and fluidity, push back from your Upward-Facing Dog. Lift your hips up and back towards the sky, pressing your chest back towards your thighs, returning to the comforting embrace of Downward-Facing Dog.
4. Continue to flow seamlessly and mindfully between these two foundational yoga postures. Take a brief, conscious pause in each pose for a couple of seconds, allowing yourself to fully feel the stretch, strength, and deep breath connection. This flow dynamically enhances spinal flexibility, strengthens the entire posterior chain, and improves overall body awareness and energetic flow.

10 Superman Lifts: Fortify Your Posterior Chain and Back Health

1. Lie face down on your mat in a prone position. Your arms should be fully extended straight out in front of you, with your palms facing each other or down. Your legs should be extended straight behind you, hip-width apart.
2. In one synchronized and powerful movement, simultaneously raise your arms, legs, and chest off the floor. Feel the activation throughout your entire posterior chain – glutes, hamstrings, and lower back muscles. Focus on lifting from your core and back, not just arching your neck. Hold this peak contraction for a solid two seconds, focusing on controlled elevation and maximum squeeze.
3. Actively engage your core muscles by drawing your belly button towards your spine to protect your lower back, and consciously squeeze your glutes and lower back muscles to lift your chest and limbs higher off the floor. Imagine yourself flying like Superman, lengthening through your fingertips and toes.
4. Slowly and with complete control, begin to lower your arms, legs, and chest back down to the starting position on the mat. Resist the urge to let gravity take over; make the lowering phase as deliberate and controlled as the lifting phase.
5. Continue to lift and lower your arms and legs together for the desired number of repetitions. This exercise is exceptional for strengthening the erector spinae muscles along your spine and your glutes, contributing significantly to improved posture, spinal health, and overall back resilience.

If you’re just discovering the incredible benefits of our Summer Sweat Series, you’re in for a treat! This series was meticulously crafted to provide effective, adaptable workouts that fit seamlessly into any schedule, especially for those on the go. You can delve deeper into all the details and explore the full philosophy behind this invigorating fitness journey by reading all about it here. Discover how these bodyweight-focused routines can revolutionize your approach to fitness, offering flexibility and powerful results.

And for those eager to expand their fitness repertoire even further, we have a wealth of additional workouts designed to challenge and inspire you. Whether you’re seeking more bodyweight challenges, routines incorporating light equipment, or specialized training for specific goals, you can explore our comprehensive collection of fitness routines here. We believe in providing diverse options to keep your fitness journey exciting and effective. Remember, consistency is key, and finding workouts you genuinely enjoy is the best way to make fitness a sustainable and joyful part of your lifestyle. Stay strong, stay active, and keep chasing those fitness goals!

Embrace the last whispers of summer with renewed strength and a spirit of adventure. This bodyweight yoga and plank workout is your passport to feeling strong, centered, and ready for whatever exciting journey lies ahead, whether it’s international travel to breathtaking destinations or simply navigating your busy daily life with greater vitality. Make the most of these final summer days by committing to your wellness. Happy sweating and happy travels!