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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. 12

 

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.

Hindu Push Ups » 10-12 reps

  • Get in a slightly piked Push Up position
  • Down with shoulders, upper body arcs forward and up

Side Lunges » 6-8 each side

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

Knee Grab Abs » 14-20 reps

  • Lay back, arms and legs straight out, not resting
  • Tuck up, arms and legs in
  • Grab as far you can; almost pulling—hold a moment
  • Release and extend out

Single Leg Mountain Climbers » 7-10 each side

  • Don't go too fast
  • Push Up position with one leg elevated
  • Hop support leg in, pause, then out
  • Complete reps on one side then switch

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.

Table Planks » 20-30 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

Under the "Rope" Side Lunges » 14-20 reps

  • Stand shoulder width, hands up in front
  • Step to side and "under" a "rope"
  • Repeat both directions

Alternating T-Planks » 7-10 each side

  • Push up position; slowly twist arm straight up over directly above other
  • Down and alternate sides

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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