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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. 34

 

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.

Pull Ups » 8-10 reps

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

Squat Jumps » 8-10 reps

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

Hindu Push Ups » 10 reps

  • Get in a slightly piked Push Up position
  • Down with shoulders, upper body arcs forward and up

Side Lunges » 8-10 each side

  • Legs shoulder width
  • Step to one side with all the weight; lengthening other side and keeping it straight
  • Push up
  • 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.

Side Crawls » 30-40 seconds

  • Wide stance Push Up position
  • Core is engaged; keep back stabilized
  • Crawl three-four steps to one side, three-four steps to other keeping

Rockbacks » 20 reps

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

Russian Twists » 20 reps

  • Sit on the floor, chest up, leaning slightly back with hands together in front of you
  • Twist side to side

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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