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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.

 

Warm Up

5 minutes Cardio 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.

Speed Squats—Controlled » 15-20 Reps

  • Fast squats, don't let knees buckle
  • Like jumping without toes leaving the ground
  • Almost like forcing your body down, stopping and reversing up

T-Push Ups » 10-12 Total

  • Your Push Up postion
  • Legs slightly apart
  • Push up and turn body and raise arm so both of your arms are vertical
  • Alternate sides

Repeat above 3-5x
Check to track:       

Side Plank Leg Lifts » 12-15 Each Side

  • Get into a Side Plank postion (see video for hand position options)
  • Engage core and lift top leg up

Side Lunges to Curtsy Lunges » 12-14 Each Side

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

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.

Rope (less) Pull Through Abs » 14-16 Reps

  • Sit down with legs, slightly elvated, in front
  • Imagine you have a rope that you slowly pull towards you
  • Alternate arms, twisting body to grab the "rope"
  • Try to limit foot movement

Alternating Rear Lunges » 16-20 Total

  • Lean slightly forward, hands together at chest level
  • Alternate stepping back, core engaged, focus on stretching leg
  • Don't let knee go too forward, stay low—not coming all the way up

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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