MyFit.Club

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.

 

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.

Leg Kick Planks » 10-12 Each Side

  • Plank position
  • Maintain core position—try not to twist
  • Kick out and back; alternating legs

Squat Jumps » 15-18 Reps

  • Hands in top position, don't lean forward
  • Stay in control in both jump and catch

Sit Throughs » 10-12 Each Side

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

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.

Push Up Burpees » 12-15 Reps

  • Push Up position
  • Jump/tuck both legs up—pause to stabilize
  • Thrust both legs back out—pause to stabliize

Hamstring Walk Outs » 10-12 Reps

  • On your back, hips up, and on your heels
  • Walk feet out as far as you can; keep hips up
  • Walk feet back

Isometric Row Hold » 20-30 sec

  • 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:       


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