Bodyweight Workout 3

Dynamic Warm Up – Click here for video descriptions of each of the exercises below

• Frankenstein Kicks x 10
• Walk Outs x 10
• Knee Hugs x 10
• Quad Stretches x 10
• Calf Stretches x 10
• Hip Stretches x 10
• Chest/Shoulder Stretch x 10

Circuit 1

• 1 minute of cardio work: High Knees, Butt Kicks or  Lateral Hop Overs
• Immediately after the 1 minute of cardio work. Go to 8 rounds of:
• Air Squats or Jump Squats interval timer set to 20 seconds of work 10 seconds of rest x 8 rounds

Example:

• 1 Minute: Butt Kicks
• 20 seconds: Jump Squats
• 10 seconds: rest
• 20 seconds: Jump Squats
• 10 seconds: rest

For a total of 8 rounds. Circuits 2, 3 and 4 with same format. (Just doing 1M of cardio 1x before 8 intervals)

Circuit 2

• 1M Cardio: Jump Rope or Jumping Jacks
• 20/10 x 8 rounds of: Push Up Lowers to Rotation OR Push Ups to Mt. Climber to Rotation
• Rest 2 Minutes

Circuit 3

• 1M Cardio: Burpees or Baby Burpees or Thrusters
• 20/10 x 8 rounds of: Lunges or Lateral Lunges or Jump Lunges
• Rest 2 Minutes

Circuit 4

• 1M Cardio: Long Jump or Shuffle Tag
• 20/10 x 8 rounds of: Plank Walk Ups or Triceps Push Ups 

Cool-down

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