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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 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 » 14-20 Reps

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

Rope (less) Pull Through Abs » 14-20 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

Repeat above 3-5x
Check to track:       

Alternating Rear Lunges » 14-20 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

T-Push Ups » 12-16 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:       

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.

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

Squat Jumps » 14-20 Reps

  • Hands in top position, don't lean forward
  • Stay in control in both jump and catch

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:       

skz