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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.

Mountain Climbers » 16-20 reps

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

Skier Side Jumps with pause » 16-20 Reps

  • Body neutral
  • Inside leg can stabilize if needed
  • Catch and control your landings

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

Russian Twists » 10 Each Side

  • 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

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

Diagonal Touch Deadlifts » 16-20 each side

  • Feet wide; knees slightly bent
  • Lean down to touch foot with opposite arm; stretching that leg
  • Come up
  • Alternate sides

Rockbacks » 15-20 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

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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