Welcome to the 21-Minute Weightless Workout!  The complete workout is here for you to listen to - and download via podcast - so that you can take it with you anywhere and have a great workout no matter where you are. To listen to the workout soundtrack, simply press play above.  To subscribe to the podcast for download, just press the “subscribe” button on the home page.

 

Look below for a guide

Have your hands about shoulder-width apart and facing forward.  Your thumbs should be just about below your nipples (yea, I said it).   Once your chest almost touches the ground, push back up. Keep your stomach muscles tight throughout the routine.  The key here is to go slow and steady.  Don’t go for speed and lose all the form or you’re just hurting yourself in the long run.

 

This is one of

There many forms of the crunch, and everybody knows a couple ways of doing it.  We like to extend our arms between our bent knees and reach as far through as possible.  Pretty simple stuff!

This is the most goofy looking exercise on the workout, but it’s a classic that works!  It doesn’t need much explanation - just get those knees as far up as you can. Since this is a cardio exercise, go as fast as you can!

Personally, I hate lunges. But DANG do they work!  You start by standing up with your back straight, hands on your hips.  Step forward with one leg and go down as if you were going to take a knee - except that you don’t let the knee touch the ground!  Stand back up and step with the other leg.

 

The keys to this exercise is to keep your back straight at all times. Make sure that your weight is

The music of Iron Maiden may very well rock your eardrums, but the exercise will rock your body!  Start out in the pushup position.  Then simply “step” down on one forearm, then the other - then “step” back up.  Alternate arms after four or five reps to keep it balanced.   It may not seem like much at first, but keep it up and you’ll feel it.

Lay on your back with you arms behind your head, knees bent.  Start pedaling your legs while crunching and touching each elbow to the opposite knee. The key to this exercise is to full extend your legs on each pedal and don’t let your heels touch the ground.

 

This is a cardio exercise so do it as fast as  you can!

These killers are popular in the military - and for good reason.  They take the pushup and simply add a little pausing in the middle.  You start in the pushup position and lower like a normal pushup.  But when you push back up, stop halfway, lower yourself down again, then push all the way back up. That’s the four steps:  1. Down  2. Halfway up  3. Down  4. All the way up.  The trick is to make

The Plank is so easy, there’s no need for a video - simply because there’s no movement involved!   Just get into a pushup position, except you rest on your forearms.  Keep your body straight and don’t let any part of your body touch the floor except your toes and your forearms.  Now hold this position.  That’s it!  Sure it’s easy at first.  Just wait.  You’ll feel the burn soon enough!

I don’t think there’s anything that can be said about JJ’’s that you haven’t already heard.  Just remember that this is a cardio exercise so do them as fast as you can!

Squat Pulses are pretty simple to do, yet burn like fire!  First you do a normal body-weight squat.  Feet shoulder width apart, toes facing forward and slightly out. Squat down to a position as if you were sitting in a chair.  Now push to stand back up. But you don’t actually stand all the way back up.  Instead you only go about half-way up and then back down again.  Keep this pulsing action

Video Coming Soon!

 

Supermans are pretty simple as far as technique.  You just lie down on your stomach with your arms extended in front of you (like Superman).  Now raise your arms and legs off the ground at the same time.  And hold that position.  Don’t let your legs or arms touch the ground.  Women seem to have a much easier time with this than men, for some reason.  It’s a killer lower back/

This is another exercise that has a few different techniques.  For our purposes, you start by standing up, then quickly bend down and get into a plank or pushup position, then hop back to the bent over position, then rocket yourself up with a high jump, reaching for the clouds.  Why is it called a burpie?  I don’t know.  Maybe because after a minute of doing it quickly, you tend to want to burp

The jackknife is a killer core workout that may seem easy at first, but once the seconds start pounding away you’ll feel it!  You start by sitting on your tail-feather & leaning back on your hands.  Then lift your feet off the ground and bring your chest and knees together, then lean back and extend your legs again.  Don’t let your feet or legs touch the ground!  While your legs are extended,

The Air Squat (also knows as a simple Body-Weight Squat) is the classic leg exercise.  You start by standing up straight.  Now squat down until your roughly in a seated position- pretend that there’s a chair under you.  Now simply stand back up.  The key is to keep your back straight the whole time and make sure that your weight is on your heels.  Not on your toes!

 

This is a cardio exercise so