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Body Weighted Strength Workout #3

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. McGill Holds, 5 Times, 10 seconds each
  2. Reverse Crunches, 20 Reps

Strength Tri Set

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

  1. Single Leg Squats, 10 each leg
  2. Pushup Progression, 15 reps
  3. Bicycle Abs, 20 Total

Inverted Ladder Circuit

Complete the Inverted Ladder Circuit with NO breaks. For example, 1 Explosive Jump Squat, 10 Plank Rows (each side), 10 Leg Drops (total), 2 Explosive Jump Squats, 9 Plank Rows (each side), 9 Leg Drops (total), etc.

  1. Explosive Jump Squats
  2. Plank Rows
  3. Leg Drops

Don't forget the Challenge of the Day!

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