Bodyweight Workouts, Fitness, workout

Bodyweight Workout #1

Posted by Walters on

WB (whole body)

(Limit time between sets to < 10 seconds, if possible)

Air Squats – 25 Reps

Bird Dog – 12 Reps (each side)

Jump Squats – 12 Reps

Calf Raises – 25 Reps

Push-ups – 12 Reps

Walking Lunges – 15 Reps (each side)

Bicycle Crunches – 15 Reps (each side)

Burpees – 8 Reps

Good Mornings (no weight, hands behind head) – 12 Reps

Reverse Plank – hold for 60 seconds (If you can’t hold it for 60 seconds: Hold until failure, rest and repeat, until you reach 60 seconds.)

Take a 3 to 5 minute break between rounds, if you need it.

Repeat 3x (all 10 exercises) at minimum.

Note: This workout should take you ~ 30 minutes. If you have the time and energy, repeat 1 to 3x more.

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Bodyweight Workout #1

Instructions

  1. WB (whole body)

  2. (Limit time between sets to < 10 seconds, if possible) 

  3. Air Squats – 25 Reps

  4. Bird Dog – 12 Reps (each side)

  5. Jump Squats – 12 Reps

  6. Calf Raises – 25 Reps 

  7. Push-ups – 12 Reps

  8. Walking Lunges – 15 Reps (each side) 

  9. Bicycle Crunches – 15 Reps (each side)

  10. Burpees – 8 Reps

  11. Good Mornings (no weight, hands behind head) – 12 Reps

  12. Reverse Plank – hold for 60 seconds (If you can’t hold it for 60 seconds: Hold until failure, rest and repeat, until you reach 60 seconds.) 

  13. Take a 3 to 5 minute break between rounds, if you need it.

  14. Repeat 3x (all 10 exercises) at minimum.

  15.  Note: This workout should take you ~ 30 minutes. 

  16. If you have the time and energy, repeat 1 to 3x more.