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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.

Push Up Burpees » 12-16 Reps

  • Push Up position
  • Jump/tuck both legs up—pause to stabilize
  • Thrust both legs back out—pause to stabliize

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

Knee Grab Abs » 14-20 Reps

  • Lay back, arms and legs straight out, not resting
  • Tuck up, arms and legs in
  • Grab as far you can; almost pulling—hold a moment
  • Release and extend out

Pull Ups » Max 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.

Plank Shoulder Touches » 12-18 Reps Total

  • Your Push Up position; Feet shoulder width, shoulders right over hands
  • Lift hand up to opposite shoulder; hold
  • Control down and alternate hands
  • Keep your core taut; try not to move side-to-side

Under the "Rope" Side Lunges » 14-20 Reps

  • Stand shoulder width, hands up in front
  • Step to side and "under" a "rope"
  • Repeat both directions

Spider Push ups » 12-16 Reps

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

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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