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Nashua, NH
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Body Weighted Strength Workout #1

This is a body-weighted workout, meaning no extra equipment is required.

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 Leg Swings
  2. 8 Knee Drives (left, right, center)
  3. 10 Sumo Sits with Arms
  4. 10 Squats facing the wall 5 inches away, arms up
  5. Lateral Split Squats (5 each leg)
  6. 5 Lunge to hamstring stretch (both legs)
  7. 8 Plank to Pushup
  8. 10 Inch Worms or Frankensteins
  9. 40 Jumping Jacks
  10. 40 Skips
  11. 40 Butt Kicks

The Workout

Core Circuit

Repeat these core exercises 3 times, with no breaks. Your break will be REHAB.

  1. Quadruped - Extension, Abduction, and Flexion (10 each)
  2. McGill Holds, 5 times for 10 seconds

Strength Tri Set

3 Rounds:

  1. Single Leg Squat Progression, 10 (each leg)
  2. T Pushups Progression, 10 reps
  3. Plank Rows, 20 Total
  4. REHAB: Piriformis Stretch On Ground, 30 Seconds (each leg)

Strength Tri Set

3 Rounds:

  1. 4-way Lunges, 5 Each Direction
  2. Tricep Extensions
  3. Ceiling reaches (Feet to the Ceiling), 20 reps
  4. REHAB: Rocking Adductor, 10 (each leg)

Don't forget the Challenge of the Day!

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