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Body Burn Build - Best Bodyweight Exercise Program

Additional workouts available by scrolling to bottom and going to “Older”. 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. 04

 

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.

Alternating Forward Staggered Squats » 7-10 each side

  • Staggered foot position with weight on front leg, relax rear leg
  • Perform three squats
  • Move rear leg forward; repeat

Alternating Push Up Toe Touches » 5-6 each side

  • Push Up position; shoulders over arms
  • Control down and push up
  • Turn and take leg to opposite side and touch yor toe (or knee if needed)
  • Althernate sides

Side Lunges to Curtsy Lunges » 8-10 Each Side

  • Side Lunge, come up
  • Curtsy Lunge the same direction
  • Do all one side before switching

Pull Ups » 8-10 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

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.

Knee Grab Abs » 14-20 Reps

  • Lay back, arms and legs straight out, not resting
  • Tuck up, arms and legs in
  • Grab as far you can; almost pulling—hold a moment
  • Release and extend out

Russian Twists » 7-10 Each Side

  • Sit on the floor, chest up, leaning slightly back with hands together in front of you
  • Twist side to side

Diagonal Touch Deadlifts » 6-8 each side

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

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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