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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.

1-Arm Raise Push Ups » 6-8 Each Side

  • Push Up, stabilize weight on one side
  • Lift other arm straight up in front of you, lower arm
  • Stabilize core and alternate sides

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

Sumo Squat-Stretches » 10-12 Reps

  • Wide stance; eyes forward
  • Squat; elbows to the inside of knees * Stretch hamstrings
  • Back into squat and up

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.

Skier Side Jumps with pause » 20 Reps

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

Frog Pumps » 20 Reps

  • On your back; bracing with arms

  • Keep feet close, move hips up while squeezing heels together

  • Squeeze glutes together at top

Forward and Backward Crawls » 12-14 Reps

  • Engage core; keep back still as if you have a glass of lava on your back that you can't spill
  • Crawl forward four steps
  • Crawl backward four steps

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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