Bodyweight Workout 1

Dynamic Warm Up – Click for video description of warm up moves listed below

• Frankenstein Kicks x 10 each
• Walk Outs  x 10 each
• Knee Grabs x 10 each
• Quad Stretches x 10 each
• Calf/Heal Touches x 10 each
• Hip Stretches x 10 each
• Floor Chest and Shoulder Stretch x 10 each

Intervals: Use a timer, work each exercises for 40 seconds and rest for 10 seconds in between. At the end of each round rest for 30 seconds. Repeat for 4-5 total rounds

1. Squat to Core Rotation (one side = 1 rep)
2. Push Ups to Superman or Push Up Lowers to Superman
3. Jumping Jacks or Wide Squat Jacks
4. Reverse Lunges to Pull Down (every lunge = 1 rep)
5. Squished Bug or Sprinters (right plus left side = 1 rep)

Finisher – 3 rounds. Go down the list. Rest as needed after the second side plank, repeat for 3 total rounds. 

• Plank Challenge – Challenge your time up to 1 Minute
• Lateral Hop Overs or Jump Rope x 30 seconds
• Side Plank Right – Challenge your time for up to 45 seconds
• Lateral Hop Overs or Jump Rope x 30 seconds
• Side Plank Left – Challenge your time for up to 45 seconds

Cool-down

S-T-R-E-T-C-H