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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. 29

 

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.

Sumo Squat-Stretches » 10-12 reps

  • Wide stance; eyes forward
  • Squat; elbows to the inside of knees
  • Stretch hamstrings
  • Back into squat and up

One Leg Walk Outs to a Jump » 8-10 each side

  • Stand on one foot, bend forward to hands on floor
  • Walk your hands out and back while remaining on one foot
  • Jump up—still on one foot
  • Alternate

Repeat above 3-5x
Check to track:       

Forward and Backward Crawls » 30-40 seconds

  • Engage core; keep back still as if you have a glass of lava on your back that you can't spill
  • Crawl forward four steps
  • Crawl backward four steps

Lunge Isometric Holds » 20-30 seconds

  • Get in lunge position pulling your front leg back and the back leg forward to create tension
  • Hold
  • Each side

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.

Plank Shoulder Touches » 8-10 each side

  • Your Push Up position; Feet shoulder width, shoulders right over hands
  • Lift hand up to opposite shoulder; hold
  • Control down and alternate hands
  • Keep your core taut; try not to move side-to-side

Rope (less) Pull Through Abs » 8-10 each side

  • Sit down with legs, slightly elvated, in front
  • Imagine you have a rope that you slowly pull towards you
  • Alternate arms, twisting body to grab the "rope"
  • Try to limit foot movement

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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