City Fit Girls Strength Club: Bodyweight Workout

Photo by Sarah Pflug

Photo by Sarah Pflug

By Takia McClendon

If you’re looking for a total-body workout that you can complete anywhere at anytime, bookmark this page. This City Fit Girls Strength Club routine is scalable and can be modified to accommodate beginner and experienced fitness enthusiasts.

What To Expect: The workout is broken down into four sections: Warm-Up, Resistance, Core & Cool Down. It incorporates basic movements like squats and more challenging movements like plank jacks. We recommend you take your time moving through the workout so that you can focus on form and body awareness. If you find yourself easily progressing through the routine, feel free to add dumbbells to the resistance portion.

What You Need: A yoga mat, open space and a bottle of water.

Disclaimer: If you have history with knee issues or injuries, you may want to consult with your physician before trying a new fitness program. If any movement causes severe pain or discomfort, stop the workout, rest and consider consulting a physician.


Before starting your warm-up, we recommend foam rolling and doing a few dynamic stretches to warm up your body. For tips, check out: How To Foam Roll Like A Pro.

Directions: Complete 2 rounds of the following sequence with little to no rest in between sets. Although they may feel challenging at first, these movements are designed to prep your body for the next part of the workout. Focus on your breathing, form and pay attention to any aches or pain that may be present in your body.

  1. Air Squat x 10

  2. Cobra Push-Up x 10

  3. Bird Dogs x 12 [6 on each side]

  4. Inchworm x 5

  5. Reverse Lunge to Balance x 12 [6 on each side]

Take a 2-minute rest before heading into the resistance portion of the workout.

Resistance Training

Directions: Complete this total body routine 3 times with 90 seconds of rest in between each set. Focus on form, not speed, as you progress through each rep and movement.

  1. Squat Jumps x 12

  2. Push-Ups [Modified or Regular] x 12

  3. Plank Shoulder Taps x 12

  4. Floor Bridge (Hip Raise) x 12

  5. Forward Walking Lunge x 12-14 [6-7 on each side]

**Optional Dumbbell Modifications: Sub Squat Jumps with Dumbbell Squats, Push-Ups With Floor Chest Press, and Walking Lunge with Walking Dumbbell Lunges.

Photo by Sarah Pflug

Photo by Sarah Pflug

Core Finisher

Directions: It’s time to finish strong with core work. Complete each movement for 20 seconds. Once the 20 seconds is complete, rest for 10 seconds before moving on to the next movement. Complete a total of 3 rounds with 45 seconds of rest in between each set.

  1. Lying Leg Raises [20 seconds on / 10 seconds rest]

  2. Mountain Climbers [20 seconds on / 10 seconds rest]

  3. Flutter Kicks [20 seconds on / 10 seconds rest]

  4. Plank Jacks [20 seconds on / 10 seconds rest]

  5. Rest 45 seconds

Stretch & Recovery

Directions: Cool down with a total body stretch. Don’t forget to hydrate after you complete your workout.

City Fit Girls, LLC. does not own the rights to any of the demonstration videos or photos linked above.