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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. 30

 

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

Sprinter Sit Ups » 20 reps

  • Sit down, chest and bent arms up, legs out
  • Pull one leg toward as opposite elbow goes toward knee
  • Arms moving in sprinter pattern

Squat Jumps » 10-15 reps

  • Hands in top position, don't lean forward
  • Stay in control in both jump and catch

Table Planks » 30-40 seconds

  • Sit leaning back, with arms supporting from slightly behind and bent legs
  • Chest up, move waist up to table
  • Squeeze glutes then back down

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 Up Burpees » 10 reps

  • Push Up position
  • Jump/tuck both legs up—pause to stabilize
  • Thrust both legs back out—pause to stabliize

Isometric Row Hold » 40 seconds

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

Rockbacks » 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

4 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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