MyFit.Club
0

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. 28

 

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.

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

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

Pilié Squats » 12-15 reps

  • Feet pointing out in a wide stance
  • Chest up
  • Slowly squat down

Mountain Climbers » 6-10 each side

  • Push Up position with one leg foward, core engaged
  • Thurst legs in opposite directions—hold
  • Control and length over speed
  • Alternate sides

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 » 8-12 reps

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

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

Russian Twists » 10-12 each side

  • Sit on the floor, chest up, leaning slightly back with hands together in front of you
  • Twist side to side

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:       

skz