Fit It In Fitness

Build more than a body, build a LIFE.


4 Townsend West, Suite 11
Nashua, NH 03063

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


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:


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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