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Real People. Real Results.
Nashua, NH
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Body Weighted Workout

This is a body-weighted workout, meaning no extra equipment is required. Challenge yourself with a weight vest if you have one!

Warm Up

Foam Roll

Use the foam roller and lacrosse ball to prepare your muscles for this workout. Do this for 8 minutes.

Static and Dynamic Warmup

  1. 20 Leg Swings
  2. 8 Knee Drives (left, right, center)
  3. 10 Squats facing the wall 5 inches away, arms up
  4. 5 Knee pull to forward lunge (each leg)
  5. 5 Lateral lunges with cross behind (both legs)
  6. 5 Lunge to hamstring stretch (both legs)
  7. 8 Scapular pushup to regular pushup
  8. 10 Inch Worms or Frankensteins
  9. 40 Jumping Jacks
  10. 40 Skips
  11. 40 Butt Kicks

The Workout

Follow these directions for the exercises listed below:

  1. Set a timer for 20 minutes
  2. Complete as many sets as possible of this circuit within 20 minutes
  3. When time is up, do one more additional round of the circuit

The Circuit:

  1. 5 Pushup to Plank Row to T (each side)
  2. High knees to squat (4 high knees to 1 squat, 10 reps)
  3. Over/Unders (10 reps- over & under is 1 rep)
  4. 10 Glute Bridge Marching (Each Side)

Don't forget the Challenge of the Day!

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