5 Bodyweight Moves to Build Core and Arm Strength


The workout below is for Day 19 of the Good Vibes Workout, a four-week workout plan. It’s pretty great on its own, but you can also check out the full program right here or browse the calendar here. If you’d like to sign up to receive daily emails of these workouts, you can do that here.

Today’s workout includes another fun combination move: the triple climber. If you tried the bonus on Day 12, you’re already familiar with this mountain-climber variation. If not, memorize this: side, center, cross. On the right side, you’ll start with a mountain-climber variation sometimes called a Spiderman, touching your right knee to your right elbow. You’ll extend your right leg—but keep your right foot off the floor so you’re in a three-legged plank—and then immediately transition to a classic mountain climber, drawing your knee to the center of your chest. Extend back to the three-legged plank, then draw your right knee across your body to tap your left elbow. Finally, place your right foot down and give it a break while you repeat on the left side. (Not sure what any of this means? Don’t worry, there are GIFs below.)

If this feels a bit too intense for today, you can sub in a classic mountain climber or that Spiderman variation we mentioned above (tapping your knee to your elbow on the same side of your body). You can also take this move down a notch by completing one rep on each side, then gently lowering to your knees and taking a few deep breaths. If you take breaks, make them purposeful by controlling the movement—don’t just let your knees fall to the floor.

You’ll find additional core work in today’s routine with the bicycle crunches, squat-to-obliques crunch, and close-grip push-up (yes, push-ups require a lot of core engagement too!).

Workout Directions

Complete each exercise for your chosen work/rest interval:

  • 30 seconds work, 30 seconds rest
  • 40 seconds work, 20 seconds rest
  • 50 seconds work, 10 seconds rest

After all 5 exercises, rest for 60 seconds. That’s 1 round. Complete 2–5 rounds.


  • Alternating Slam Without Ball
  • Triple Climber
  • Squat-to-Obliques Crunch (Alternating Sides)
  • Close-Grip Push-Up
  • Bicycle Crunch

Bonus: EMOM Finisher

EMOM stands for “every minute on the minute.” Here’s how it works: Do each exercise below in order for your selected number of reps, moving as quickly as possible and aiming to finish in under 60 seconds. With any time left over, rest. At the top of the next minute, repeat. Continue for a total of 4 minutes.

  • Plank to Pike to Toe Touch x 8–10 reps
  • Swimmer  x 15–20 reps

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