Body Weight Leg Workout
3 sets
1. 3 Way Lunge R – 30 reps
2. Jump Lunge Jumps R – 10 reps
3. 1 legged deadlift R- 15 reps
4. 3 Way Lunge L – 30 reps
5. Jump Lunge Jumps L – 10 reps
6. 1 Legged Deadlift L – 15 reps
7. Prisoner Squats – 20 reps
8. Prisoner In & Out Jump Squats – 20 reps
9. Glute Bridges – 20 reps
10. Bridge Leg Drops & Pulse Ups R – 20 each
11. Bridge Leg Drops & Pulse Ups L – 20 each
BONUS MOVES
10 Competition Burpees
10 Plank Jacks
50’s work – 10,s rest
3 sets
1. Squat, Clean & Press
2. Side to Side Pushups, 8 mountain climbers
3. Lat Lunge, Reverse Lunge & Curl Alt
4. Plank Climbers, Plank Jack & Froggers
5. Forward Lunge & 1 Legged Deadlift Alt
6. 1/2 Swing & full Swing
7. Burpee Plank Row & Press Alt
8. Goblet Squat & Press
9. Lying Tricep Ext & Leg Raises
10. Deadlift & Row
3 sets , 30’s work – 10’s rest
15 reps each X 3 sets
Leg Burner workout x 3 sets
10 Jump squats in between each exercise
1. Pendulum lunges R x 10 reps
2. Pendulum lunges L x 10 reps
3. Front squats x 15 reps
4. Deadlift x 15 reps
5. Stability ball hamstring curls x 15 reps
6. Side lunge & curtsy lunge R x 10 reps
7. Side lunge & curtsy lunge L x 10 reps
8. Lying Glute raises x 15 reps
Bodyweight 10 min hitt interval workout
1 min work, 10’s rest
One arm burpee
V ups
2 jump lunge, tuck jump
Plyo switch push ups
Star jacks burpee
Plank kick out touch toe
180degree jump squat
Spider pushup
Bicycle
8 wide hop squats, 8 wide push ups
BARBELL COMPLEX WORKOUT
8 exercises, 10 reps, 10 sets
This workout is a total body workout. It will make you burn some serious calories. I would suggest pairing this with 20 min cardio.
20 Reps Each Exercise.
x 3-5 sets
1. Side to Side Squats
2. 4 Mountain Climbers pushup
3. Hammer curl punch
4. Alt Rev Lunges with hands up
5. Quick Bent over row
6. Curtsy Lunge press R
7. Curtsy Lunge press L
8. Renegade row spider plank
9. Deadlift calf raise
equipment used- resistance band and gymboss timer
15 min full bodyweight hitt workout
interval 50/10
3-4 sets
5 min cardio before each set
1. jump squat
2. pushup tuck
3. 2 jump lunge kick up alt
4. pushups into v-pushup
5. prison sumo squat
6. dive bomber into down dog touch toe alt
7. resistance band pulldowns / use dumbbells and do bent over row
8. burpees
9. resistance band rev grip pulldowns/use dumbbells and do rev grip bent over row
10. knees in and frog ins
Full Body sculpt & burn
20 reps each exercise
2-3 sets
5 min warm
I did 5min skipping
total calories burned approx 700