GREAT INTRO WORKOUTS USING BODY WEIGHT

(IF YOU CAN'T DO THE REQUESTED AMOUNT OF REPS, BREAK DOWN SETS INTO HALVES.)  

(15 REPS WOULD BE 1 SET OF 8 AND 1 SET OF 7)

 

WARM UP:

2 SETS OF 25 JUMPING JACKS

(30 SEC. OF REST IN BETWEEN SETS)

 

1 SET OF 15 TO 30 SQUATS

(45 SEC. OF REST)

(YOUR PACE, THIS IS JUST TO GET THE MOVEMENT OF THE JOINTS/MUSCLES GOING)

 

2 SETS OF 12 TO 15 PUSH-UPS

(30 SEC. OF REST)

(KNEE PUSH UPS OPTIONAL)

 

STRETCH

(FOR 45 SEC. TO 1 MIN.)

 

 

LEGS/CALVES

1 SET HIGH KNEES (15 TO 20 SEC. DURATION)

(30 SEC. REST)

 

2 SETS OF 12-15 BODY SQUATS (MEDIUM PACED TEMPO)

(20 SEC. REST BETWEEN SETS)

 

STRETCH (30 SEC.)

 

1 SET OF 30 JUMPING JACKS

(45 TO 60 SEC. REST)

 

1 SET OF 20-30 BODY SQUATS

(45 SEC. REST)

CHEST/SHOULDERS/TRICEPS

2 SETS OF 12 TO 20 PUSHUPS (DOING THEM ON YOUR KNEES IS OPTIONAL)

(20 SEC. REST BETWEEN SETS)

HOLD PUSH UP POSITION AT THE TOP FOR 30 SEC.

(REST 15 SEC.) (BE SURE TO FLEX YOUR MUSCLES AT THE TOP POSITION)

HOLD PUSH UP POSITION MID-WAY FOR 10-12 SEC.

(REST 20 SEC.)

 

STRETCH (30 SEC.)

2 SETS OF 10 TO 20 PUSH UPS (WORK IN INCREMENTS OF 5)

(DO 5 PUSH UPS, HOLD AT TOP PUSH UP POSITION FOR 5 SEC, REPEAT UNTIL YOU HIT 10 TO 20 REPS )

(45 SEC. REST BETWEEN SETS)

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WEIGHT LOSS, SCULPT/TONE, HIIT, WEIGHT TRAINING, KETTLEBELLS, PLYOMETRICS