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BODY WEIGHT WORKOUT LIBRARY

BODY WEIGHT WORKOUT

OPTION 1: 

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TOTAL BODY LOW IMPACT

WARM UP: 3 ROUNDS; 45 SECONDS WORK, 15 SECONDS REST

  • toe taps

  • side plank right

  • side plank left

  • high knees

DYNAMIC STRETCHING

  • 10 knee up and grab

  • 10 alternating quad stretch

  • 10 atlas lunges

  • 10 inch worms

  • 10 lateral leg swings each side

  • 10 forward leg swings each side

13 DOWN REPITITIONS 

Do 13 reps of each of the following exercises, then 12 of each, then 11 of each, 10 and so on until you reach 1 rep of reach exercise

  • Sit Up's

  • Wide Leg Squats

  • Push Up's

4 rounds (30 sec work, 15 sec rest)

  • Cobras

  • Plank

  • Draw in crunches 

  • Prone overhead press (laying down on stomach, arms straight overhead with elbows at ears and pull back squeezing mid back)

STRETCH (Hold each for 30 seconds to 1 min):

  • Standing Split Stretch

  • Standing Quad Stretch

  • Proximal Hamstring Stretch

  • Kneeling Hip Flexor Stretch

  • Pigeon Stretch

  • Calf (Runners) Stretch

MUSCLE ACTIVATION CIRCUIT

BODY WEIGHT WORKOUT

OPTION 2: 

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SUPERSETS

WARM UP: 3 ROUNDS 30 SECONDS WORK, 10 SECONDS REST

  • High Knees

  • Draw in Crunches 

  • Jump "Rope"

  • Plank

DYNAMIC STRETCHING

  • Knee Up and Grab x 10 each leg

  • Toe Up and Grab x 10 each leg

  • Atlas Lunges x 10 each leg

  • Shoulder Dis-locators x 10 

  • Caterpillar Walkout to Pushup x 10

WORKOUT MEAT

4 rounds superset: 

* 20 Lateral Lunges (10 each side)

* 10 Jump Squats 

 

4 rounds Superset

* 20 Russian Twists (10 each side)

* 20 Glute Bridges 

 

4 rounds Superset

* 15 Single Leg Raises Each Side

* 10 Sit Ups

STRETCH (Hold each for 30 seconds to 1 min):

  • Overhead Lat and Tricep Stretch

  • 90 Degree Elbow Wall Chest Stretch

  • Overhead Tricep Stretch

  • Standing Quad Stretch

  • Proximal Hamstring Stretch

  • Kneeling Hip Flexor Stretch

  • Pigeon Stretch

  • Calf (Runners) Stretch

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BODY WEIGHT WORKOUT

OPTION 3: 

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CIRCUIT TRAINING

WARM UP: 3 ROUNDS

  • 25 jumping jacks

  • 15 push ups

  • 20 high knees

CIRCUIT 1: 3 ROUNDS

  • 20 Wide Leg Squats

  • 15 Bench Dips

  • 30 Alternating Lunges (15 each side)

  • 15 Sit Ups

  • 20 Glute Bridges

CIRCUIT 2: 3 ROUNDS 45 SECONDS WORK, 15 SECONDS REST

  • Plank

  • Cobras

  • Draw in crunches

  • Russian twists

  • Swimmers

STRETCH (Hold each for 30 seconds to 1 min):

  • Overhead Lat and Tricep Stretch

  • 90 Degree Elbow Wall Chest Stretch

  • Overhead Tricep Stretch

  • Standing Quad Stretch

  • Proximal Hamstring Stretch

  • Kneeling Hip Flexor Stretch

  • Pigeon Stretch

  • Calf (Runners) Stretch

BODY WEIGHT WORKOUT

OPTION 4: 

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HIIT

WARM UP: 3 ROUNDS 1 MINUTE WORK, 30 SECONDS REST

  • High Knees

  • Toe Taps

  • Step Hop 

DYNAMIC WARM UP

  • Knee Up and Grab x 10 each leg

  • Toe Up and Grab x 10 each leg

  • Atlas Lunges x 10 each leg

  • Spidermans x 10 each leg

  • Side Lunges x 10 each leg

  • Single Leg Romanian Deadlifts x 10 each leg

  • Caterpillar Walkout to Pushup x 10

  • Forward and Back Leg Swing x 20 each leg

  • Lateral Leg Swing x 20 each leg

HIIT: 45 SECONDS WORK, 15 SECONDS WORK - 4 ROUNDS

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  • Alternating Lateral Lunges

  • Push Ups 

  • Reaching Crunches (on back, feet straight up in air a day reach for your toes pausing at the top)

  • Laying Leg Lifts Right Leg

  • Laying Leg Lifts Left Leg

  • Cobras

  • Double Tap Squats (squat until your butt taps a chair or bench, half way up, all the way back down and then up)

  • Sit Ups

  • Glute Bridge

  • High Plank 

BODY WEIGHT WORKOUT

OPTION 5: 

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TABATA & CIRCUIT

WARM UP: 3 ROUNDS, 1 MIN WORK, 15 SEC REST

  • Jump "Rope"

  • High Knees

  • Shuffle & Tap Floor (Shuffle 3 count one way, tap ground, shuffle 3 count the other way, tap ground, repeat)

TABATA: 8 ROUNDS, 20 SEC WORK, 10 SEC REST. ALTERNATING EXERCISES

  • Tabata 1: Jump Squats & Rear Alternating Lunges

  • Tabata 2: Burpees & Push Ups

  • Tabata 3: Mountain Climbers & Cobras

CIRCUIT 1: 3 ROUNDS

  • 30 Laying Leg Lifts Right Leg

  • 30 Laying Leg Lifts Left Leg 

  • 20 Single Leg Glute Bridge Right Leg

  • 20 Single Leg Glute Bridge Left Leg

CIRCUIT 2: 3 ROUNDS

  • 10 Push Ups

  • 20 Prone Overhead Press 

  • 15 Sit Ups

STRETCH (Hold each for 30 seconds to 1 min):

  • Overhead Lat and Tricep Stretch

  • 90 Degree Elbow Wall Chest Stretch

  • Overhead Tricep Stretch

  • Standing Quad Stretch

  • Proximal Hamstring Stretch

  • Kneeling Hip Flexor Stretch

  • Pigeon Stretch

  • Calf (Runners) Stretch

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