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OUR TOP 5 BODYWEIGHT WORKOUTS

No Kit? Short on time? No access to a gym? No problem.

Trust us your don’t need access to a gym to have a great workout and get an awesome sweat on! Why not try out our top 5 bodyweight workouts and let us convince you that your body weight is enough!

TWO MINUTES OF MADNESS

Bodyweight 4

SET A RUNNING CLOCK.

You have 2min to finish each section.

The only rest you get is the time you earn for finishing early :-)

(0-2min.)
100 Jumping Jacks

(2-4min.)
50 Russian Twists (L+R=1)

(4-6min.)
50 Air Squats

(6-8min.)
100 Jumping Jacks

(8-10min.)
50 Russian Twists (L+R=1)

(10-12min.)
50 Air Squats

(12-14min.)
100 Jumping Jacks

(14-16min.)
50 Russian Twists (L+R=1)

(16-18min.)
50 Air Squats

CORE BLIMEY

Bodyweight 5

Part 1.) “Core Challenge”

20sec. Star Plank (right side)
20sec. Star Plank (left side)
20sec. Regular Plank
20sec. Rest
40sec. Star Plank (right side)
40sec. Star Plank (left side)
40sec. Regular Plank
40sec. Rest
60sec. Star Plank (right side)
60sec. Star Plank (left side)
60sec. Regular Plank
60sec. Rest

Part 2.) Butts and Abs

15min. AMRAP:
10 Reverse Lunges (right leg)
10 Reverse Lunges (left leg)
10 v-ups or alt v-ups
10 Jumping Squats
10 Bicycle Crunch

TABATA TANTRUM

Bodyweight 6

8 Rounds:
20sec. of Sit Ups
10sec. Rest

Immediately into;

8 Rounds:
20sec. of Air Squats
10sec. Rest

Immediately into;

8 Rounds:
20sec. of Plank
10sec. Rest

Immediately into;

8 Rounds:
20sec. of  Split Squats
10sec. Rest

Immediately into;

8 Rounds:
20sec. of Mt. Climbers
10sec. Rest

JUMPING JACK FLASH

hollow hold

25min. Running Clock…

50-40-30-20-10
Squat Jacks (squat into a Jumping Jack)
Down-Ups

Immediately into;

10-20-30-40-50
Butterfly Sit-Ups
*After Each Set Complete a 1min. Plank (5 total)

Immediately into;

Max Chair/Box Step Ups in remaining time

TWISTED STEEL & SEX APPEAL

Bodyweight hip thrust

Complete in ANY order and break it up however you like. Just keep moving until it’s all done!

100 Elevated Heel Air Squats
100 Towel Rows
100 Seated Knee Tucks
100 Glute Bridges
100 Chair Dips

-Give yourself 20min. Total to get this part done.
-Advanced athletes: 150 of everything