10 Easy Bodyweight Workouts You Can Do Anywhere – Navy SEAL Fitness

Traveling, work, kids or just no time to get to the gym? Is this you? That’s not an excuse. You can workout nearly anywhere anytime. Your hotel room, a park, playground, you living room or you can even make a very basic home gym and get in hard hitting workouts! No equipment needed.

Here’s 10 of our favorite easy bodyweight workouts you can do anywhere! In the Navy and in BUD/S these workouts were a way of LIFE!

Here are 10 bodyweight workouts that target various muscle groups:

  1. Push-Ups:
    • Targets: Chest, shoulders, triceps.
    • How to: Start in a plank position, lower your body by bending your elbows, and push back up.
  2. Squats:
    • Targets: Quads, hamstrings, glutes.
    • How to: Stand with feet shoulder-width apart, lower your body by bending your knees, and return to the starting position.
  3. Lunges:
    • Targets: Quads, hamstrings, glutes.
    • How to: Step forward with one leg, lower your body until both knees are bent at a 90-degree angle, and then return to the starting position.
  4. Burpees:
    • Targets: Full body.
    • How to: Start in a standing position, drop into a squat position, kick your feet back into a plank, immediately return your feet into squat position, and jump up from the squat position.
  5. Plank:
    • Targets: Core, shoulders, back.
    • How to: Hold a plank position with your body in a straight line from head to heels.
  6. Mountain Climbers:
    • Targets: Core, cardio.
    • How to: Start in a plank position, bring one knee toward your chest, then switch quickly with the other leg.
  7. Tricep Dips:
    • Targets: Triceps, shoulders.
    • How to: Sit on the edge of a chair or bench, place hands next to hips, slide your hips off the bench, and lower your body by bending your elbows.
  8. Jumping Jacks:
    • Targets: Cardio, full body.
    • How to: Start with feet together and arms at your sides, then jump while spreading your arms and legs.
  9. Leg Raises:
    • Targets: Lower abs.
    • How to: Lie on your back, lift your legs off the ground, and then lower them back down without letting your feet touch the floor.

      Pull-Ups (if you have access to a bar):

      • Targets: Back, biceps.
      • How to: Hang from a bar with hands shoulder-width apart, pull your body up until your chin is over the bar, and then lower yourself back down.

Remember to warm up before starting your workout and cool down afterward. Adjust the number of repetitions and sets based on your fitness level, and always maintain proper form to prevent injuries.

Are you interested in training for an endurance event like SEALFIT 20X, Ironman, GORUCK or a Spartan Race?

Looking to get out of a rut and push forward to beat yesterday now?

Do you just want to increase your human potential so that you can move faster to your goals?

Do you have a big event on the horizon and you want to finish the drill?

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"I recommend Brad to anyone that seriously wants to go to BUDs or anything else in life... try these workouts. Hooyah!" - Chris H.

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