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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. 22

 

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.

Leg Kick Planks » 10-12 reps

  • Plank position
  • Maintain core position—try not to twist
  • Kick out and back; alternate legs (1 rep is 1 of each side)

Diagonal Touch Deadlifts » 8-10 each side

  • Feet wide; knees slightly bent
  • Lean down to touch foot with opposite arm; stretching that leg
  • Come up
  • Alternate sides

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

Isometric Chest Holds » 20-30 seconds

  • Get into half-down Push Up position
  • Imagine you're flexing your palms out to engage chest, back, etc.

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.

Forward and Backward Crawls » 8-10 each side

  • 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

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

Alternating Rear Lunges » 8-10 each side

  • Lean slightly forward, hands together at chest level
  • Alternate stepping back, core engaged, focus on stretching leg
  • Don't let knee go too forward, stay low—not coming all the way up

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