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.

Alternating Push Up Toe Touches » 12-14 Total Reps

  • Push Up position; shoulders over arms
  • Control down and push up
  • Turn and take leg to opposite side and touch yor toe (or knee if needed)
  • Althernate sides

Rockback Abs » 15-20 Reps

  • Sit comfortably (on mat if needed), with legs bent in front of you
  • Chest up; not hunched
  • Hands in front of hear, crossed to shoulders or on head
  • Lean back as far as you can keeping feet on floor, hold then repeat

Squat Jumps » 10-12 Reps

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

Single Leg Planks » 15-20 Seconds/Side

  • Plank position; shoulders over elbows
  • Lift leg straight up; hold, squeezing opposite glute
  • Keep core tight
  • Control coming down and switch 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.

Mountain Climbers » 20 Total Reps

  • Push Up position with one leg foward, core engaged
  • Thurst legs in opposite directions—hold
  • Control and length over speed
  • Alternate sides

Tricep Extensions on Floor » 15-20 Reps

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

Isometric Row Hold » 20-30 sec

  • With/without rope or similar
  • Knees slightly bent and lean forward 45°
  • Bring shoulder blades back
  • Squeeze Back—hold

Repeat above 3-5x
Check to track:       


Cardio

4 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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