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Body Burn Build - Best Bodyweight Exercise Program

Workout videos will be available to you every Monday, Wednesday and Friday at 8:01 am UTC/GMT (In North America: 3:01 am EST/12:01 am PST); just log in and get going.

Body Burn & Build Workout

 

Advanced Do the Warm Up and repeat all sets 3x
Intermediate Do the Warm Up and repeat all sets 2x
Beginner Do the Warm Up and as many reps of each exercise as you are able to do.
Move up a tier as you progress. 41

 

Warm Up

5 minutes Your choice…random examples include:

  • Jumping Jacks
  • Power Walking, running, running in place, high knees
  • Stairs
  • Jumping Rope (can even be without rope; going through the motions)
  • Shadow Boxing
  • Vacuuming, Raking, Shoot some hoop, etc.

Cem Glute Complex » 10-10-20-30

  • On floor in bridge position
  • 10 bridges with only left foot on floor
  • 10 bridges with only right foot on floor
  • 20 bridges with both feet down
  • Single bridge held for 30 seconds

Side Lunges » 10 each side

  • Legs shoulder width
  • Step to one side with all the weight; lengthening other side and keeping it straight
  • Push up
  • Alternate sides

Repeat above 3-5x
Check to track:       

Plank Steps » 10 each side

  • Plank position; shoulders directly over elbows (or hands)
  • Engage core
  • Step out all the way right; return
  • Step out all the way left; return

Rockbacks » 15-20 reps

  • Sit comfortably (on mat if needed), with legs bent in front of you
  • Chest up; not hunched
  • Hands in front of heart, crossed to shoulders or on head
  • Lean back as far as you can keeping feet on floor, hold then repeat

Repeat above 3-5x
Check to track:       

Cardio

5 minutes Your choice…random examples include:

  • Jumping Jacks
  • Power Walking, running, running in place, high knees
  • Stairs
  • Jumping Rope (can even be without rope; going through the motions)
  • Shadow Boxing
  • Vacuuming, Raking, Shoot some hoop, etc.

Push Ups » 12-15 reps

  • Shoulder width
  • Core is tight
  • Control up and down

Isometric Row Hold » 20-30 sec

  • With/without rope or similar
  • Knees slightly bent and lean forward 45°
  • Bring shoulder blades back
  • Squeeze Back—hold

Repeat above 3-5x
Check to track:       

Cardio

5 minutes Your choice…random examples include:

  • Jumping Jacks
  • Power Walking, running, running in place, high knees
  • Stairs
  • Jumping Rope (can even be without rope; going through the motions)
  • Shadow Boxing
  • Vacuuming, Raking, Shoot some hoop, etc.

Do the WHOLE thing 1 (Beginner)-3 (Advanced) times
Check to track:       

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