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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 Knee Pulls
  2. 8 Split Squats (each leg)
  3. 20 Calf Jumps with Shoulder Circles (in both directions)
  4. 10 Scapular Pushups
  5. 40 Mountain Climbers
  6. 20 Lateral Split Squats
  7. 10 Sumo Sits to Stand (with arms)
  8. 40 Jumping Jacks
  9. 8 Single Leg Deadlifts (each leg)

The Workout

Perform this core circuit 3 times:

  1. Front Plank With Band Row (10 Rows Each Arm)
  2. Leg Drops (10 Each Leg)
  3. Figure 4s

Ladder Circuit

Perform each of the workout exercises below using the ladder format: 1 of each, 2 of each, 3 of each and continue to 10 repititions of each exercise. Go back down the ladder from 10 - 1 for an added challenge.

  1. Split Squats (each leg)
  2. Pushup Progression
  3. Burpees
  4. Jumping Jack Progression

Don't forget the Challenge of the Day!

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