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.

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
Check to track:       


Skier Side Jumps with pause » 10 each side

  • 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
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.

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
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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