Burn It Bodyweight Workout

Here it is…the workout you’ve all been waiting for…*insert evil laugh here*…no, I’m not totally serious, but this workout will get your heart pumpin’.

It is a tough workout, but it is done quick, (just 20 minutes) which means you can’t whimp out, you need to go all out during your work intervals and really push yourself. This workout is a mix of cardio, plyometrics, and bodyweight strength moves all wrapped up tightly in a HIIT style workout.

I did two rounds on Saturday combined with the Leg & Arm Burnout (more on that below) and it was a perfect, super schweaty 30 minute workout.

*Remember: Modify exercises when needed, and honor your body and injuries. If you are just starting to get in the workout groove I would recommend doing only 1 round. 

Now, get your favorite jams ready on your ipod, or call up one of your workout buddies and let’s “get this” together!

P.S. If you look closely you can see my little feline photo bomber in just about every pic. He’s a darling.
image

– Burpee jacks: Perform a regular burpee, but when you jump back to high plank you will jump your feet out to the sides like you are performing a jumping jack in plank. Jump your feet back together, and complete the burpee.
?????????????????????????????????????????????????????????????????????????????????????????????

– Mtn Climbers: In high plank position bring your knees into your chest one at a time quickly like you are running up the face of a cliff. Keep your abs tight, head level, and booty down.
???????????????????????????????

– Dive Bombers: Start with hands a little wider than shoulder width and feet on the floor, and hips raised to the ceiling so your body is in a “V”. Lower your shoulders and glide your chest forward just above the ground between your hands and then push towards the ceiling. Your hips will be lifted just off the floor a few inches. Next reverse the move gliding your hips back up making an inverted V with you body like at the start.
?????????????????????????????????????????????????????????????????????????????????????????????

– Lateral lunges w/jump (Left): Step to the left with your left leg sinking into a lateral lunge. As you lunge reach down and touch the ground with your right hand. Upon the touch push up out of the lunge and reach your right hand for ceiling while jumping up off of your right leg.
??????????????????????????????????????????????????????????????

– Plank shoulder taps (5) + pushup: In high plank position bring your hand up to tap your opposite shoulder, repeat on the other side for 5 reps, then perform a pushup. Move as quickly as possible, keeping your core tight, back flat, and don’t let your belly sag.
??????????????????????????????????????????????????????????????

– Lateral lunges w/jump (Right): Same as the lateral lunges above, but lunging onto your right leg, and jumping up off your left leg.
??????????????????????????????????????????????????????????????

– Prisoner squats: Stand with feet slightly wider than shoulder width and your hands placed light behind your head. Keeping your head and chest lifted, squat down and back until your thighs are parallel with the floor, press back up to start. Move through your squats as quickly as possible with good form.
??????????????????????????????????????????????????????????????

– Plank walk out + tricep pushup: From a stand bend over placing your hands on the floor in front of your feet, walk them out until you are in high plank, perform 2 tricep pushups (elbows close to your sides), and walk back to the start. Repeat, move quickly.
????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????

– Jump lunges (3) + kick:  From a stand jump up into the air scissoring your legs to land in a lunge with your right leg forward. Immediately jump up from the lunge and switch, landing in a left lunge, repeat again. After your 3rd lunge, swing the opposite leg forward into a front kick. Repeat….3 jumping lunges, kick, 3 jumping lunges, kick, etc.
???????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????

Candlestick: Stand with your feet together arms lifted above your head. Roll back into an inverted candlestick position, arms above your head, hips extended, and toes lifting upwards. Roll back down placing your feet on the floor and rolling to a stand, immediately spring upwards into a jump.
?????????????????????????????????????????????????????????????????????????????????????????????
*This is HARD…so feel free to use your hands to help you stand up.

Once you’ve completed 1-2 rounds, you can collapse in a pool of your own sweat…or….you can finish up with this:

Leg & Arm Burnout

30 pulsing squats (regular squat with a pulse, up/down, rise up to start)
30 second squat hold
30 pulsing plie squats (legs wide toes turned out slightly)
30 second plie squat hold
30 jump squats

20 pushups
30 second low pushup hold (hold your body in the low portion of your pushup)
20 plank shoulder taps (tap R, tap L= 1 rep)
30 second low plank hold (resting on your elbows)
30 up & down planks (walk from high to low plank using just your arms)

DONE!

High fives! That’s a serious workout!

If you try this workout let me know how it went….what you liked what you didn’t. I love getting your feedback. Also, a lot of the exercises are new, so if you have any questions at all put them in the comments, and I’ll get back to you.

Happy Workouts!!

~ Liesl

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s