Bodyweight Leg Workout 4

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

Full Body Weighted Circuit Workout 3

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

Leg Burner Workout 1

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

 

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

Total Body Sculpt & Tone Workout

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

 

15min full bodyweight hitt workout

 

equipment used- resistance band and gymboss timer

www.bodylastics.com

www.gymboss.com

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 and burn

Full Body sculpt & burn

20 reps each exercise

2-3 sets

5 min warm

I did 5min skipping

total calories burned approx 700

 

  1. front squat in and out
  2. 4 mt climbers & 1 pushup
  3. curl & press out
  4. Hands up alt rev lunges
  5. bent over row punch
  6. curtsy lunge & press (L)
  7. curtsy lunge& press (R)
  8. renegade row & spider plank
  9. deadlift