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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. 23

 

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.

Hindu Push Ups » 10-12 reps

  • Get in a slightly piked Push Up position
  • Down with shoulders, upper body arcs forward and up

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

Repeat above 3-5x
Check to track:       

Half Turkish Get Ups » 8-12 each side

  • On back with right arm and knee up
  • Up from elbow onto arm, go further up squeezing glute
  • Control down

Side Crawls » 8-10 each side

  • Wide stance Push Up position
  • Core is engaged; keep back stabilized
  • Crawl three-four steps to one side, three-four steps to other keeping

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.

Sprinter Sit Ups » 12-16 reps

  • Sit down, chest and bent arms up, legs out
  • Pull one leg toward as opposite elbow goes toward knee
  • Arms moving in sprinter pattern

Side Lunges » 8-10 each side

  • Legs shoulder width
  • Step to one side with all the weight; lengthening other side and keeping it straight
  • Push up
  • 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.

Do the WHOLE thing 1 (Beginner)-3 (Advanced) times
Check to track:       

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