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
3 sets , 30’s work – 10’s rest
15 reps each X 3 sets
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
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
This is a full body hitt and sculpt workout that kicked my butt.
Interval workout, set timer 50-10, 3 sets
burpee pushup kickout
spider scorpion pushup
2 jump lunges , jump squat
butt lift knee in
dive bomber with frogger
1 legged squat into warrior
up and down into tuck jump
tabletop ext
supergirl plank with fly
plank hop pushup
50’s work / 10’s rest
1.Burpee pushup alt kick thru
2.Ab tuck and pike jump
3. Alt jump lunge and jump squat
4. Dive omber burpee with opp knee to elbow
5. Charlies angels knees in
6. 2 spider pushups, 10 alt froggers
7. Burpee with alt leg lift and kick under
8. Jump squat with side and back kick
9. Sumo plank
10. Heel tap leg raises