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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. 20

 

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

Toe Touch Abs » 10-12 each side

  • Lean back
  • Both legs up (if you can)
  • Alternate left/right
  • Twist torso, touch opposite leg by lifting head and foot

Diagonal Touch Deadlifts » 10 each side

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

Rockbacks » 12-20 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

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.

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

Skier Side Jumps with pause » 20 reps

  • Body neutral
  • Inside leg can stabilize if needed
  • Catch and control your landings

Forward and Backward Crawls » 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

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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