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.

Crawl Push Up into a Squat Jump » 12-15 Reps

  • Stand with legs wide
  • Bend down and crawl forward; shoulder push up
  • Crawl back to standing and jump

Plank Steps » 10-12 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:       


Diagonal Touch Deadlifts » 8-10 each side

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

One Leg Walk Outs to a Jump » 8-10 Each Side

  • Stand on one foot, bend forward to hands on floor
  • Walk your hands out and back while remaining on one foot
  • Jump up—still on one foot
  • Alternate

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.

Tricep Extensions on Floor » 12-15 Reps

  • Lay on stomach with hands at shoulders, elbows in
  • Keep back relaxed with weight supported by triceps
  • Drive up from the triceps

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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