Body-weight Only Workouts

Body-weight Only Workouts

No equipment needed for these workouts, mostly circuit style.

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Body-weight Only Workouts
  • 4/4/22 Mobility and Circuit Workout W/ Chris

  • LIVE 30 Minute Core & Cardio Circuit w/ Kemper 3.23.22

    Full Workout Below:
    - Updown w/ Lunge & Twist
    - Opposite SL Leg/Arm Crunch
    - Mountain Climber
    - Whole Body Crunch
    - V-Sit Twist

  • LIVE 30 Minute Bodyweight Circuit w/ Kemper 3.16.22

    Full workout below

    1. Pushup w/ shoulder tap
    2. Stepping/Reverse Lunge
    3. Towel Row w/ Squat
    4. Fast L-R
    5. SL Lateral Flexion

  • LIVE 30 Minute Core Circuit w/ Kemper

    See full workout below

    - SL Twist Crunch
    - Plank w/ Reach
    - SL Oblique Crunch-R
    - SL Oblique Crunch-L
    - Mountain Climber

  • LIVE 30 Minute Circuit Workout with Kemper 2.2.22

    Full Workout
    - Single Leg Up Down w/ L-R
    - Mod. Pushup w/ Rotation
    - Reverse Lunge w/ Kick
    - V-Sit Twist
    - Alt Pushup HOLD

  • LIVE 30 Minute Circuit w/ Kemper 12.29.21

    See full routine below:

    - Lat Skip w/ Lizard Stretch
    - Squat Hold w/ OH Reach
    - Pushup Hold w/ Lat Walk
    - 1/2 Kneeling Run
    - Side Plank w/ dip

  • 30 Min Circuit Workout w/ Kemper 12.15.21

    Perform the movements below for 60seconds for five rounds.

    - Reverse Lunge w/ Chop-R
    - Up Down w/ Pushup
    - Crab March
    - Reverse Lunge w/ Chope-L
    - Squat Jump to Couch

  • LIVE 30 Minute Circuit with Kemper

    Full routine below:
    - SL Updown
    - Bicycle Crunch
    - Yoga Pushup

    - High Knees w/ Squat Jump
    - Superman w/ abd.
    - Couch V-Up

  • LIVE 30 Minute Core & Cardio Workout w/ Kemper

    All you'll need for this routine is a mat and a towel. See the workout below. 5 rounds of 1 minute each.

    - Knee to Elbow Mtn Climb Crunch
    - Towel Pullover w/ Crunch
    - SL Dead Bug
    - Updown w/ lat hop
    - Superman w/ Towel Row

  • 10.13.21 LIVE 30 Minute Circuit w/ Kemper

    Full Workout Below:

    - Towel RDL w/ Row
    - Pushup w/ Hip Ext
    - Diagonal 1/2 Up Down
    - Lunge w/ Rotation
    - Seal Jacks

  • LIVE 30 Minute Core & Cardio Circuit w/ Kemper

    All you'll need for this workout is a mat. Full Workout below:

    - Warmup
    - VSit Twist ss with Side Plank & Dip
    - WB Crunch ss w/ SL Around the World ss Mountain climber
    - Plank/Superman ss SL Pelvic Lift ss Opp Arm/Leg

  • LIVE 30 Minute Circuit w/ Kemper

    Workout is below: 5 Rounds of 5 Exercises for 1 Minute Each

    -SL RDL
    -Mountain Climber
    -Jump Squat
    -SL Oblique Crunch
    -SL Oblique Crunch

  • LIVE 30 Minute Circuit w/ Kemper 9.22.21

    We will perform the following movements for one minute, on the minute, for a total of 5 rounds:

    - "Yoga" Pushup
    - Superman Hold w/ Reach
    - Sprinter Lunge
    - Lateral Skip
    - Broad Jump

  • 9/20/21 60 Minute BW LIVE Workout W/ Chris

    There are 3 groups with 3 exdrcise in each group lasting 1 minute each. You will perform each exercise twice, rest and repeat then move on to the next grouping.
    Group 1:
    Pulsing lunge right or Squat W/ hip extension right
    Push up with rotation or Mod. push up with rotation
    Pulsing lunge Left or...

  • July 1, 2021 Tabata w. Katelyn

    This Tabata workout is comprised of 3 rounds; two full body and one ab. Each round is 6 minutes total rotating between 4 different exercises. There are 25 seconds of high intensity exercise followed by 10 seconds of rest, rinse, and repeat! No weights necessary but be ready to give 100% effort. A...

  • 6-17-21 Tabata w. Katelyn

    This Tabata workout is comprised of 3 rounds; two full body and one ab. Each round is 6 minutes total rotating between 4 different exercises. There are 20 seconds of high intensity exercise followed by 10 seconds of rest, rinse, and repeat! No weights necessary but be ready to give 100% effort. A...

  • LIVE Circuit Workout w/ Kemper 6.9.21

    Full workout below:

    Couch Tricep Extensions  (mod couch pushup)
    Bent Over  Y’s (Squat w/ Y's)
    Pushup Hold w/ Knee to Elbow (Mod Pushup HOLD w/ tap)
    Bridge Walk out w/ Towel

    --------
    ALT Reverse Power Lunge(Reverse Lunge)
    Updown w/ LR (Squat w/ LR)
    Squat Jacks (Hack Squat w/ Knee Flexion)
    Plan...

  • 60 Minute LIVE Circuit Workout w/ Kemper 6.2.21

    See full workout below:

    Wall press w/ Abs (alternating)
    Box Squat Jump(lat. walkout)
    Kneeling to squat hold (hack squat)
    Lateral Skip w/ R. Lunge (Stat. lateral lunge)

    Knee Chop-R (rot @ top)
    Split Squat w/ Row-R (rot @ top)
    Knee Chop-L(calf raise)
    Split Squat w/ Row-L(mod hold)

    Up Down w/ ...

  • 5/31/21 60min BW workout W/ Chris

    Group 1:
    Push up W/ Hip Flexion or Mod push up W/ Bird/Dog
    Sumo Squat Hold W/ Calf Raise or Squat W/ Calf Raise
    Lateral Skip W/ Jump Squat or Lateral Skips
    Group 2:
    Mod. Sphinx Push Up or Mod. Plank Ups
    Power Lunge Right or Reverse Lunge Right
    Power Lunge Left or Reverse Lunge Left
    Group 3:
    Push ...

  • LIVE Circuit Workout with Kemper 5.26.21

    Full workout below:

    Group 1
    - Bear Plank w/ Pushup & Hip Ext
    - Updown w/ Reverse Lunge
    - RDL w/ Row
    - Lateral Skips

    Group 2
    - Squat w/ 3 Calf Raise @ botom
    - High Plank Jack
    - 1/2 Kneeling Towel Row
    - Pushup HOLD w/ Toe Reach

    Group 3
    - Step taps  (standing twist crunch)
    - Marching Bridge (squ...

  • 5/17/21 60 Minute LIVE BW Workout w/ Chris

  • LIVE 60 Minute Workout w/ Kemper 5.19.21

    Full Workout Below:

    Group1:
    Mountain Climbers (couch)
    Rolling Plank  (mod)
    Low Pop Squats  (low speed)
    R. Lunge w/ Kick

    Group 2:
    Sprinting Butt Kicks  (standing twist crunch)
    Tricep Dips (squat w/ abd)
    Alt SL Hip Thrusts (on couch)
    Decline Pushup HOLD w/ Hip Ext

    Group 3:
    Squat HOld w/ Out/S...

  • 60 Min LIVE Circuit Workout w/ Kemper 5.12.21

    Full Workout Below:

    Kneel to Row x 60
    Superman w/ Lat Pulldown x 60
    Lateral Hop x 60

    2x
    Sumo hold with March x =60
    Towel Lat Pullover Legs Up x 60
    Slow Stationary Lat Lunge x 60

    SL Hip Thrust x 60
    Mountain Climber x 60
    Yoga Pushup w/ toe reach

    Thai Plank x 60
    Thai Plank x 60
    Superman HOLD ...

  • LIVE 60 Minute Circuit w/ Kemper 5.5.21

    Full Workout Below:

    Updown w/ 3 Rows
    Couch Tricep Ext
    Lat Step Tap (1/2 ROM high knees)

    Long jump (front & back)
    Wide/ narrow push up  
    Split Squat w/ Row    

    SL RDL w/ Hip Flexion - ---
    Bear plank w/ shoulder tap ----
    Block Squat w/ Jump

    Whole body crunch
    Lateral flex ion-R
    Lateral...