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.
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. 25
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.
Sumo Squat-Stretches » 12-15 reps
Wide stance; eyes forward
Squat; elbows to the inside of knees
Stretch hamstrings
Back into squat and up
Push Ups » 12-15 reps
Shoulder width
Core is tight
Control up and down
Repeat above 3-5x
Skier Side Jumps with pause » 20 reps
Body neutral
Inside leg can stabilize if needed
Catch and control your landings
Plank Steps » 12-15 each side
Plank position; shoulders directly over elbows (or hands)
Engage core
Step out all the way right; return
Step out all the way left; return
Repeat above 3-5x
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.
Diagonal Touch Deadlifts » 16-20 each side
Feet wide; knees slightly bent
Lean down to touch foot with opposite arm; stretching that leg
Come up
Altnerate sides
Toe Touch Abs » 16-20 reps
Lean back
Both legs up (if you can)
Alternate left/right
Twist torso, touch opposite leg by lifting head and foot
Repeat above 3-5x
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
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.
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. 25
Warm Up
5 minutes Your choice…random examples include:
Sumo Squat-Stretches » 12-15 reps
Push Ups » 12-15 reps
Repeat above 3-5x
Skier Side Jumps with pause » 20 reps
Plank Steps » 12-15 each side
Repeat above 3-5x
Cardio
5 minutes Your choice…random examples include:
Diagonal Touch Deadlifts » 16-20 each side
Toe Touch Abs » 16-20 reps
Repeat above 3-5x
Cardio
5 minutes Your choice…random examples include:
Do the WHOLE thing 1 (Beginner)-3 (Advanced) times
Always consult your physician or healthcare professional before starting any fitness program.
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