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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. 42

 

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.

Push Ups » 10-12 reps

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

Isometric Row Hold » 30-40 sec

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

Sit Throughs » 10 each side

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

Under the "Rope" Side Lunges » 8-10 each side

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

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.

Mountain Climbers » 8-10 each side

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

Plank Shoulder Touches » 8-10 each side

  • Your Push Up position; Feet shoulder width, shoulders right over hands
  • Lift hand up to opposite shoulder; hold
  • Control down and alternate hands
  • Keep your core taut; try not to move side-to-side

Sit Ups to 1-2 Cross Punches » 20 reps

  • Perform a Sit Up
  • Throw a 1-2 Cross Punch; right goes left then left goes right
  • Control 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:       

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