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.

Hindu Push Ups » 10-12 Reps

  • Get in a slightly piked Push Up position
  • Down with shoulders, upper body arcs forward and up

Sprinter Lunges into High Knee » 8-12 each side

  • Rear lunge position; don't let knee go forward
  • Drive rear leg forward and up
  • Come down and catch
  • Complete one side then switch

Repeat above 3-5x
Check to track:       


Pull Ups » 6-12 Reps

  • Shoulder width
  • Core is tight
  • Control up and down * Eccentric if needed (jump up and fight to stay up as you go down)

Switch Squats » 16-20 Reps

  • Start in shoulder-width Squat position
  • Squat dow then switch legs/rotate hips, when coming 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.

Full Turkish Get Ups » 8-10 Each Side

  • On back with right arm and knee up
  • Up from elbow onto arm,
  • Pull knee through
  • Stand up; control down

Sprinter Sit Ups » 20 Total Reps

  • Sit down, chest and bent arms up, legs out
  • Pull one leg toward as opposite elbow goes toward knee
  • Arms moving in sprinter pattern

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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