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BODY WEIGHT WORKOUT LIBRARY

BODY WEIGHT WORKOUT

 

Alternating Superset & Tabata

WARM UP: 5 ROUNDS, 30 SEC WORK, 15 SEC REST

  • Squat Jacks

  • Plank

  • Lateral Hops

  • Elevated Push Up's

SUPERSET 1: 3 ROUNDS

  • Lateral Lunges - 10 Each Leg (20 total count)

  • Lunge Lunge Squat - 10 (30 total count)

TABATA 1: 20 SEC WORK, 10 SEC REST

8 ROUNDS TOTAL ALTERNATING

  • Burpee with Leg Jack

  • Jumping Jacks

SUPERSET 2: 3 ROUNDS

  • Tricep Dips - 12

  • Reverse Crunch - 12

TABATA 2: 20 SEC WORK, 10 SEC REST

8 ROUNDS TOTAL ALTERNATING

  • Wide Leg Squat Hops

  • Toe Taps

SUPERSET 3: 3 ROUNDS

  • Supermans - 15

  • Russian Twists - 50

TABATA 3: 20 SEC WORK, 10 SEC REST

8 ROUNDS TOTAL ALTERNATING

  • Lateral Lunge Hops

  • Step Hops

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

 

Body Weight Circuits

WARM UP: 4 ROUNDS, 45 SEC WORK, 15 SEC REST

  • Cobras

  • Plank

  • Draw in Crunches

  • Swimmers

CIRCUIT 1: 3 ROUNDS 

  • 15 Push Ups

  • 20 Sit Ups

  • 20 Prone (laying on stomach) overhead press

CIRCUIT 2: 5 ROUNDS; 45 SEC WORK, 15 SEC REST

  • Wall Sit

  • Leg Lifts Right 

  • Leg Lifts Left

2 Sets 25 Burpees

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

 

Volume

WARM UP: Run 1/4 Mile

Dynamic Stretches

  • 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 (Do 13 Reps of each exercise, then 12 reps, 11 reps, etc. until you reach 1 rep). You'll do 91 reps of each by the end! 

  • Sit Ups

  • Push Ups

  • Dips

TABATA 1: 8 ROUNDS 20 SEC WORK, 10 SEC REST. Alternate exercise each round

  • Skaters

  • Alternating Lunges

TABATA 1: 8 ROUNDS 20 SEC WORK, 10 SEC REST. Alternate exercise each round

  • Burpees

  • Squats

TABATA 1: 8 ROUNDS 20 SEC WORK, 10 SEC REST. Alternate exercise each round

  • Squat Hops

  • Lateral Lunges

Run 1/4 Mile

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 

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5x15 Circuits

WARM UP: 4 ROUNDS; 30 SECONDS WORK, 15 SECONDS REST

  • Squat Jacks

  • Side Plank Right

  • Side Plank Left

  • Heel Taps

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

5x15 (5 Rounds, 15 Reps Each

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  • High plank alternating arm reach (15 each side)

  • Alternating Lunges (15 each leg)

  • Reaching Crunches

  • Double Tap Squats (Squat to bottom, half up, back down, all the way up for one rep)

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  • Close Grip Tricep Pushups

  • Prone Overhead Press

  • Elevated Push ups

  • Tricep Dips

5x15 (5 Rounds, 15 Reps Each

3 Rounds; 30 Seconds Work, 30 Seconds Rest

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  • Burpees

  • Jumping Jacks

  • Lateral Lunge Hops

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

BODY WEIGHT WORKOUT 

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5x20 Circuits

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

  • High Knee Skips

  • Toe Taps

  • Step Hops

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

5x20 (3 Rounds, 20 Reps Each)

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  • Alternating Leg Lunges (10 Each Side)

  • High Plank Shoulder Alternating Shoulder Tap 

  • Single Leg Glute Bridge Left Leg

  • Single Leg Glute Bridge Right Leg

  • Alternating Step Ups (10 Each Leg)

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  • Tricep Bench Dips

  • Reverse Crunches

  • Laying Prone Overhead Press

  • Draw in Crunches

  • Hand Release Push Ups

5x20 (3 Rounds, 20 Reps Each)

Tabata (20 seconds work, 10 Seconds Rest - 8 Rounds Alternating Exercises)

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  • Burpees

  • Shadow Boxing Jab/Cross

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

BODY WEIGHT WORKOUT

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Challenging Plyometrics

WARM UP: 3 Rounds, 15 Seconds rest between exercises

  • Jump "Rope" - 90 Seconds

  • Side Plank Right - 45 Seconds

  • Side Plank Left - 45 Seconds

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

Plyometric Circuit 1: x 3 w/ 1 minute break in between Rounds

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  • Reverse Lunge Knee Up (Single leg at a time, reverse lunge then hop up driving opposite knee up) - 10 Each Side

  • Single Leg Romanian Deadlift Hops - 15 Each Side

  • Box (or Bench) Jumps - 10

  • Alternating Lateral Lunge Hops - 15 Each Side

Plyometric Circuit 2: x 3 w/ 1 Minute Break in Between Rounds

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  • Plyo Push Ups to Clap - 10

  • Tuck Jumps - 12

  • Lateral Bench Hop overs (Bent over with both hands on bench, hop both legs over to the other side and repeat)  - 20 *(10 each side)       **Can also do on floor, hopping over a line on ground 

  • Step up hop (one leg at a time, step up on bench, hop at the top driving opposite knee up) - 10 each leg

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

BODY WEIGHT WORKOUT

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Cardio Circuits

WARM UP: 3 Rounds, 15 Seconds rest between exercises

  • Jump "Rope" - 2 Minutes

  • 15 Push Up's

  • 10 Squats

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

Circuit 1: 4 Rounds

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  • 30 Alternating Jump Lunges

  • 20 Leg Lifts each Leg

  • Run 1/4 Mile (outdoor or treadmill)

Circuit 2: 4 Rounds

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  • 20 Bench Dips

  • 20 High Plank to Bench - Get in high plank next to a bench, holding plank, move one hand up to bench and then the other, come back down and repeat for 10 on each side. 

  • 15 Burpee Jacks (Burpee with leg Jack at bottom of movement)

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  • 15 Jump Squats

  • 20 Lateral Lunges (10 Each Leg) 

  • Run 1/4 Mile (Outdoor or Treadmill)

Circuit 3: 4 Rounds

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

BODY WEIGHT WORKOUT

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4 Round Circuits

WARM UP: 3 Rounds, 1 Minute work, 15 Seconds rest 

  • Toe Taps

  • Squats

  • 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

Circuit 1: 4 Rounds (30 Seconds Work, 15 Seconds Rest)

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  • Side Plank Right

  • Side Plank Left

  • Flutter Kicks

Circuit 2: 4 Rounds (1 Minute Work, 15 Seconds Rest)

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  • Burpees

  • Bench Dips

  • Push Ups

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  • Mountain Climbers

  • Walking Lunges

  • Double Tap Squats

Circuit 3: 4 Rounds (1 Minute Work, 15 Seconds Rest)

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

BODY WEIGHT WORKOUT

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LEGS & ABS

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

WARM UP: 3 Rounds of each alternating, 30 Seconds work, 10 Seconds rest 

Warm Up Round 1

  • Step Hop (wide step to one side, hop, repeat on other side)

  • Jump Rope

Warm Up Round 2​

  • Skaters

  • Toe Taps

Warm Up Round 3​

  • Lateral Hops

  • Burpees

Super Set 1: 3 Rounds

  • ​20 Leg LIfts Right 

  • 20 Leg Lifts Left

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40 Walking Lunges after all 3 Rounds complete​

Super Set 2: 3 Rounds

  • ​15 Single Leg Deadlifts Right

  • 15 Single Leg Deadlifts Left

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40 Walking Lunges After all 3 Rounds Complete

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  • 15 Sit Ups

  • 20 High Plank Knee to Elbow​

Super Set 3: 3 Rounds

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

BODY WEIGHT WORKOUT

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STRENGTH BANDS OPTIONAL

WARM UP: Jog 1 Mile  

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

5 Rounds

  • 10 Push Ups

  • 15 Each Leg Inner Leg Raises

  • 15 Sit Ups (use a 10 pound plate or dumbbell for a challenge)

  • 10 Each Leg Donkey Kicks (Secure a strength band under your elbows with the other end on your foot to add resistance)

  • 60 Russian Twists (use a 10 pound plate or dumbbell for a challenge)

  • 15 Squat to lateral hop outs (get in a squat position and hop feet out to a wider squat before hopping back in - add a mini band above your knees for resistance)

FINISH: Jog 1 Mile

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

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