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Nashua, NH
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Body Weighted Strength Workout #2

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 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

  1. 10 Side Up Downs (with a twist for progression) (each side)
  2. 20 Mountain Climbers (each leg)

Strength Tri Set

3 Rounds, take a 30 - 60 second break between rounds.

  1. 10 Split Squat (Rear Foot Elevated) Progression (each leg)
  2. Pushup Progression, 10 - 15 reps
  3. Plank Rows, 20 Total

Inverted Ladder Circuit

Complete the Inverted Ladder Circuit with NO breaks. For example, 10 squats, 1 tricep extension, 10 bicycle abs, 9 squats, 2 tricep extensions, 10 bicycle abs, etc.

  1. Jump Squats
  2. Tricep Extensions
  3. Bicycle Abs

Don't forget the Challenge of the Day!

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