We’ve all suffered setbacks when it comes to our health. No matter where you choose to work out, bodyweight training is a great way to challenge yourself without any equipment and GoodLife offers endless options to keep you moving and feeling your best.

This 4-week body weight challenge will help you stay energized and strong. Don’t let the minimal amount of equipment fool you, this versatile type of training can build muscle and endurance. For a full guide to bodyweight training click here

Try this 4-week challenge and build muscle tone with minimal equipment.

For a break down of each move, see below the infographic. 

Flutter kicks

  • Begin laying on your back with your legs outstretched and your arms in a 'T' formation beside your body
  • Lift your shoulders off the ground and keep your arms extended out to the side of your body
  • Lift your legs off the floor a few inches before swiftly moving your feet up and down simultaneously, as if you’re swimming

Bear crawl

  • Begin on your hands and feet with your knees bent
  • Lift your knees off the floor a few inches and walk your right leg and left arm forward
  • Walk your left leg and right arm forward
  • Continue walking for your desired distance
  • Do your best to keep your back flat and try not to push your backside high in the air

Squat jumps

  • Stand shoulder-width apart (hip-width apart for women)
  • Drop into a regular squat
  • Jump upward, lifting your arms in front or overhead of your body before landing softly in a low squat position for one rep


  • Position your hands shoulder-width apart, palms planted on a yoga mat
  • Extend your arms and keep your body straight from head to toe
  • Bend your elbows and lower your chest towards the mat, holding briefly at the lowest position before pushing yourself back up to the starting position for one rep