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.

Part I

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


30 seconds of work, 30 seconds of rest, 3 sets

  1. Alternating lateral high knees to pushup (4 lateral steps, then 2 pushups in between)
  2. Deep squat with knee press
  3. When time is up, do one more additional round of the circuit

Part II

Movement Prep, 2 Sets

  1. 10 Pushups
  2. 10 Hand bridges
  3. 10 low in-outs
  4. 10 Sumo sit to stand no arms


25 seconds of work for each exercise, then take a 30-60 second break. Repeat 3 times.

  1. Fast feet
  2. High Knees
  3. Mountain Climbers
  4. Burpees

Core Workout

For each exercise below, 15 seconds of work for both left and right side, then 15 seconds of rest.

  1. Sprinter abs
  2. 3 point touches
  3. Leg drops

Don't forget the Challenge of the Day!

Click here to return to the Workout Menu.