Workout of the Week: Bodyweight Business

Share this article

Get down with some bodyweight business!

Today’s workout is made up of all bodyweight leg exercises. No dumbbells. No confusing machines. You just need yourself to get started!

This is another freestyle time trial! Use your phone or a stopwatch to record how fast you can get through this workout. Rather than compete with others, try to best your own time and focus on your own progress!

What kind of bodyweight exercises do you enjoy doing? Let us know in the comments below!

 

Warm Up

March in Place

Jog in Place

Jumping Jacks

Crunches

 

Time: 2 minutes

Repeat: 2x

Transition Time: N/A

Time at End of Warm Up: 2:30

 

Station #1

Prisoner Squats – Squat with your hands behind your head. Make sure you move your head straight up and down!

 

# of Reps: 50

Repeat: N/A

Transition Time: N/A

Time at End of Station: Will Vary

 

Station #2

Reverse Lunges + Knee Ups – Do a reverse lunge, then immediately drive your knee forward. Transition between the lunge and the knee pump without returning to the starting position.

 

# of Reps: 40 (20 Per Side)

Repeat: N/A

Transition Time: N/A

Time at End of Station: Will Vary

 

Station #3

Squats -> Side Lunges – Start of with a squat: as you dip, move your head straight up and down and push your backside straight out. Then, perform a side lunge keep your arms on your hips, then extend your leg out to the side, leaning into that side as you lunge.

 

# of Reps: 30 (15 Per Side)

Repeat: N/A

Transition Time: N/A

Time at End of Station: Will Vary

 

Station #4

Burpee Push Ups – Start standing up. Immediately jump down into push-up position, then perform a push up. As you finish the push up, jump in to gather your legs, then jump up and reach as high as you can. Land in the starting position and repeat.

 

# of Reps: 20

Repeat: N/A

Transition Time: N/A

Time at End of Station: Will Vary

 

Station #5

Tuck Jumps – Start standing up. Jump straight into the air, tucking your knees in as you reach the height of your jump. Land in the starting position and repeat.

 

# of Reps: 10

Repeat: N/A

Transition Time: N/A

Time at End of Workout: Will Vary

 

Related Posts


Share this article

Leave a Reply

Be the First to Comment!

Notify of
avatar
Claim your 3 Free Workouts