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.

Spider Push ups » 10-12 Reps

  • Lay on stomach, legs wide, arms wide with hands pointing slightly out
  • Elevate; keeping neck neutral
  • Wider as you improve

Half Turkish Get Ups » 8-10 Each Side

  • On back with right arm and knee up
  • Up from elbow onto arm, go further up squeezing glute
  • Control down

Repeat above 3-5x
Check to track:       


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

Pull Ups » 7-12 Reps

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

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.

Side Lunges to Curtsy Lunges » 8-10 Each Side

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

Leg Kick Planks » 15-30 Seconds

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

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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