Always warm up and add dynamic stretches before a work out to prevent injury and always do a short cool down routine and some long static stretches after your workout.
All Rounder
Beginner
Complete 3 rounds with 60 seconds rest between rounds
- 20 Star Jumps (Jumping Jacks)
- 10 Press Ups (Push Ups)
- 30 Lunges (15 each leg)
- 10 Tricep Dips
- 20 Bodyweight Squats
- 20 Second Plank
Intermediate
Complete 4 rounds with 60 second rest between rounds
- 50 Star Jumps (Jumping Jacks)
- 20 Press Ups (Push Ups)
- 50 Lunges (25 each leg)
- 30 Tricep Dips
- 40 Bodyweight Squats
- 45 Second Plank
Advanced
Complete 4 rounds with 60 second rest between rounds
- 50 Star Jumps (Jumping Jacks)
- 30 Press Ups (Push Ups)
- 30 Jumping Lunges (15 each leg)
- 50 Tricep Dips
- 30 Bodyweight Squat Jump
- 60 Second Up-Down Plank
Legs Work Out
Beginner
Complete 3 rounds with 60 seconds rest between rounds
- 20 Bodyweight Squats
- 20 Calf Raises
- 30 Lunges (15 each leg)
- 10 Squat Jacks
- 30 Lateral Lunges (15 each leg)
- 20 Calf Raises
- 15 Second ISO Squat
Intermediate
Complete 3 rounds with 60 seconds rest between rounds
- 40 Bodyweight Squats
- 30 Calf Raises
- 50 Lunges (25 each leg)
- 30 Squat Jacks
- 50 Lateral Lunges (25 each leg)
- 30 Calf Raises
- 30 Second ISO Squat
Advanced
Complete 4 rounds with 60 seconds rest between rounds
- 30 Bodyweight Squat Jumps
- 30 Single Leg Calf Raises (15 each leg)
- 40 Jumping Lunges (20 each leg)
- 50 Squat Jacks
- 60 Lateral Lunges (30 each leg)
- 30 Single Leg Calf Raises (15 each leg)
- 20 Borrower Squats
- 60 Second ISO Squat (hands behind head)
Upper Body Work Out
Beginner
Complete 3 rounds with 60 seconds rest between rounds
- 10 Press Ups
- 20 T-Plank (10 each arm)
- 5 Burpee Press Ups
- 10 Up and Down Elbow Planks
- 10 Tricep Dips
- 20 Plank
Intermediate
Complete 3 rounds with 60 seconds rest between rounds
- 25 Press Ups
- 40 T-Plank (20 each arm)
- 15 Burpee Press Ups
- 30 Up and Down Elbow Planks
- 30 Tricep Dips
- 30 Second ISO Press Up
- 20 Walk Outs
Beginner
Complete 4 rounds with 60 seconds rest between rounds
- 40 Press Ups
- 50 T-Plank (25 each arm)
- 30 Second ISO Press Up
- 30 Burpee Press Ups
- 50 Up and Down Elbow Planks
- 50 Tricep Dips
- 30 Second ISO Press Up
- 30 Walk Outs
