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!
Use the foam roller and lacrosse ball to prepare your muscles for this workout. Do this for 8 minutes.
- Skipping (down and back)
- 20 Mountain climbers
- Lateral lunge and shift (half way, then jog)
- Back pedal (back)
- Shoulder circles
Perform the appropriate level of exercise in any order. Exercises may be broken up as necessary. The extra column is to be done if you complete the advanced column.
|Exercise||Beginner (or Sore)||Advanced||Extra|
|Pushups, try one or more of:||30 reps||50 reps||50 reps|
||25 reps each side||40 reps each side||20 reps each side|
|Front plank, try one or more of:||10 times for 10 seconds||10 times for 10 seconds||10 times for 10 seconds|
|High knees||5 times for 15 seconds||5 times for 20 seconds||3 times for 20 seconds|
|Two Step Shuffles, left 1, right 2||25 reps||50 reps||50 reps|
Crawling, try one of:
||2 lengths||3 lengths||2 length|
Burpees, try either or both:
||330 reps||40 reps||10 reps|
|Wall sits||2 mins||5 mins||1 min|
Don't forget the Challenge of the Day!
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