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Nashua, NH
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Heart Rate Workout #3 (Body Weighted)

This is a body-weighted workout, meaning no extra equipment is required. Challenge yourself with a weight vest if you have one!

Click here to learn about heart rate training.

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. Scapular Pushups (5 hands / 5 forearms)
  2. 8 Spiders with twist (each side)
  3. 8 Knee pull to forward lunge (each leg)
  4. 8 Lateral lunges (alternating sides, 8 each side)
  5. 40 Jumping Jacks
  6. 40 Skips
  7. 20 Mountain Climbers (10 each side)
  8. 6 Burpees

The Workout

  1. Do the first set of exercises for 10 minutes in a laddered format. For example, do 10 reps of each exercise, then 9, 8, etc. until you reach 90% of your maximum heart rate.
  2. Recover to 65-70% of your maximum heart rate and then resume the ladder where you left off. Keep going until the 10 minutes has expired. See you many ladders you can complete in 10 minutes.
  3. Move onto the second circuit after 10 minutes has expired.

1st Ladder - 10 Minutes:

  1. Explosive Jumping Jacks
  2. Burpees
  3. Dynamic Lunges

2nd Ladder - 10 Minutes:

  1. 10 Plank Rows (each arm)
  2. High Knees
  3. Jump Squats

Don't forget the Challenge of the Day!

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