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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. 10

 

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.

Front Lunge with Leg Pause at the Top » 10-12 each side

  • Perform a front lunge, keeping knee behind toes
  • Lift leg when coming up; pausing at top
  • Do all one side then switch

Frog Pumps » 20-reps

  • Back on floor, bracing with arms
  • Keep feet close, move hips up while squeezing heels together
  • Squeeze glutes together at top

Spider Push ups » 12-16 reps

  • Lay on stomach, legs wide, arms wide with hands pointing slightly out
  • Elevate; keeping neck neutral
  • Wider as you improve

Sumo Squat-Stretches » 12-15 reps

  • Wide stance; eyes forward
  • Squat; elbows to the inside of knees
  • Stretch hamstrings
  • Back into squat and up

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.

Sit Throughs » 14-20 each side

  • Push Up position, legs slightly apart with core engaged
  • Twist by driving hip and leg through to opposite side
  • Alternate

Isometric Row Hold » 20-30 seconds

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

Pull Ups » maximum reps

  • Shoulder width
  • Core is tight
  • Control up and down
  • Eccentric if needed (jump up and fight to stay up as you go down)

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