Body Works Workout Routine

A body works workout routine is one that uses your own body weight to exercise. You can use some simple items, such as a staircase, jump rope and sturdy chair, to build cardiovascular strength and build your chest and legs.

If you have not exercised in a while or have any serious health issues, get medical advice before doing any workouts.

  1. Cardio Combinations

    • Move your body continuously for at least 20 minutes three or four times a week to build cardiovascular fitness. Start by climbing stairs for about five minutes, then do push-ups (even if you need to touch your knees to the ground) for a minute. Stand and do jumping jacks. Climb the stairs for another five minutes.

      Take a break and then jump rope for two minutes, then step up and off a chair set against a wall for stability. Do this cardio combination three times. Rest and hydrate.

    Build Legs with Lunges

    • Stand with your feet hip-width apart and your hands overhead with palms facing each other. Step forward with your right foot, bending your knee so that it is directly over your right ankle. Step back. Do the same on the left side. Keep your hands lifted overhead throughout and do 20 repetitions. Jump rope for two minutes.

      Do the entire set again, then rest and drink water.

    Work Your Chest and Stretch

    • Round out your body works routine by adding more chest work. Do push-ups for two minutes, then do as many more as you can in two minutes with your hands on the seat of a chair (keep your feet on the ground).

      Stretch by standing at a wall with your hands on it and step back with your right foot. Press your heels down. Repeat with your other leg. Then bring your hands behind you and interlock your fingers. Keep your elbows bent and push your hands downward.