Optional Friday Bodyweight | Home

This entire workout will take about 30 minutes, warm up and coolown included. Feel free to use this as a bonus workout or sub out another day this week when short one time. It’s got quite a bit of plyometrics but everything can be modified by stepping into or pulsing a movement vs jumping.

Warm Up

BODYWEIGHT WARM UP

5 Minutes

WALKOUT

30 seconds

LOW LUNGE CROSSBODY TWIST

60 seconds

Switch front leg halfway. Exhale as you reach hand to sky, allow your gaze to follow to deepen the stretch

DEEP SQUAT + HAMSTRING STRETCH

60 seconds

Squat down until your hips are lower than your knees. Allow your knees to point slightly outward. Keep your chest proud. Hold the bottom of each squat for a count of 10.

22 Minute HIIT

For this workout you will perform one exercise twice before moving to the next movement. Forty seconds of work is challenging. We are working on endurance here. I encourage you to stay in the movement for the entire 40 seconds. That may mean you need to slow down or modify, but keep the resting during the written rest cycles. The last 6 minutes of this workout will be core work. I challenge you to push it for the first 16 minutes. Do not leave anything left in the tank.

I use the free Tabata Stopwatch in the iPhone App Store. In settings put the ‘exercise interval’ to 40 seconds and the ‘rest interval’ to 20 seconds. ‘Number of sets’ 20.

EXERCISES
1. KNEE DRIVE (each leg)
2. SUMP JUMP SQUAT
3. HEEL TAPS
4. BREAKDANCER
5. DOUBLE LUNGE LUNGE JUMP
6. SINGLE LEG POWER UP (each leg)
7. LOW IN-N-OUT POP SQUATS
8. 4 MTN CLIMBERS + BLAST OFF
9. FOREARM HIP DIPS
10. CRUNCH + LEG RAISE
11. OBLIQUE CRUNCH

KNEE DRIVE

40 seconds work Left Leg
20 seconds rest
40 seconds work Right Leg

20 seconds rest/transition

SUMO JUMP SQUAT

40 seconds work
20 seconds rest
40 seconds work

Instead of stopping due to fatigue, continue squatting but remove the jump.

20 seconds rest/transition

HEEL TAPS

40 seconds work
20 seconds rest
40 seconds work

20 seconds rest/transition

BREAKDANCER

40 seconds
20 seconds rest
40 seconds

Modify by keeping both hands on the floor and allowing the floating leg to glide on the ground.

20 seconds rest/transition

DOUBLE LUNGE JUMP

40 seconds work
20 seconds rest
40 seconds work

Modify be removing the jump and replacing it with a pulse

20 seconds rest/transition

SINGLE LEG POWER UP

40 seconds work Left Leg
20 seconds rest
40 seconds work Right Leg

Advance this movement by performing the power up on a bench or chair.
Modify by alt. stepping back into a lunge.

20 seconds rest/transition

LOW IN-N-OUT POP SQUATS

40 seconds work
20 seconds rest
40 seconds work

Modify by pulsing in each position vs jumping

20 seconds rest/transition

4 mtn climbers + blast off

40 seconds work
20 seconds rest
40 seconds work

20 seconds rest/transition

FOREARM Hip dips

40 seconds work
20 seconds rest
40 seconds work

20 seconds rest/transition

CRUNCH + LEG RAISE

40 seconds on the Left
20 seconds rest
40 seconds on the Right

Lower your legs as far as able while keeping your lower back on the floor. If your back lifts you’ve gone too far.

20 seconds rest/transition

OBLIQUE CRUNCH

40 seconds work
20 seconds rest
40 seconds work

Option to support your neck by gently placing your hands behind your head.

Cooldown

DOWN DOG

30 seconds

PIGEON

60 seconds each leg

CHILDS POSE to frogger

30 seconds

STANDING QUAD STRETCH

30 seconds Alt legs