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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.

Movement Prep

  1. 8 1/2 Kneeling Ankle Mobility (each side)
  2. 20 Leg Swings
  3. 8 Shoulder Slides
  4. 8 Lunge to Hamstring

Warm Up

  1. Skipping (down and back)
  2. 20 Mountain climbers
  3. Lateral lunge and shift (half way, then jog)
  4. Back pedal (back)
  5. Shoulder circles

Workout

5 sets of 2 exercises. 1 - 7 and 7 - 1. Exercises will be performed in an ascending and descending rep ladder. First round, 1 squat, 7 plank rows and pushups, second round, 2 squats, 6 plank rows and pushups, etc. Once you have completed the ascendign ladder, repeat but going in a descending fashion. For example 7 squats 1 plank row and pushup, 6 squats, 2 plank row and pushup, etc. Use a weight vest for an added challenge

 

Set 1:
Set 2:
Set 3:
Set 4:
Set 5:

Finishers

A ladder of the following exercises from 10 - 1. For example, 10 forward lunges, 10 wall jumps, 9 forward lunges, 9 wall jumps, etc.

 

Don't forget the Challenge of the Day!

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