Station 1
Lunge Jumps (Jump Squats or Reverse Lunges)
Pop Squats (Sumo Squats)
Calf Raises

Station 2
Traveling Push Up (Mod. Narrow/Wide Push Up Combo)
Push Up HOLD w/ Shoulder Tap (Mod. Push Up HOLD)
Arm Circles
Pelvic Lifts

Station 3
Lateral Skip w/ Hop (Lateral Skips or Stationary Lateral Lu...

Full Workout Below:

- Squat w/ Kick x 60
- Pushup w/ Hip Ext  x 60
- Superman w/ Towel Pulldown x60

- SL RDL w/ Knee Drive x 60
- Lunge w/ Towel Rotation x 60
- Spider Plank x 60

- 3 Knees w/ 3 Squats x 60
- Mountain Climber x 60
- Step-Squat-Step-Squat x 60

- SL Oblique Crunch-R
- SL Obilqu...

Today's workout is a "beginner" body weight only super set workout. If you have any questions or need modifications please leave a comment or shoot me an email([email protected])

We get this started off with some active warm ups, followed by 20 minutes of exercise (a circuit to be specific) and then some stretching to end it all. The full workout is about 30 minutes. All you need is yourself and a water bottle:)

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...

This is a more advanced, cardio-based workout! Though you won't be jumping, you'll for sure be getting your heart rate up.
:30 on :30 off. 3 rounds of each movement before moving on to the next.
1. Squat + reverse lunge + kick/knee drive (alternating)
2. Standing cross-body crunch (L)
3. Standin...

We begin with a 5-minute form breakdown so feel free to skip ahead! Enjoy :)

Movements:
Station 1. Obliques- Twisting_4.5 minutes total
Plank Lower Body Twist 30s
V-Sit w/ Decline Twist 30s
Twist Crunch 30s

1-minute Rest

Station 2. Obliques- Lateral Flexion_4.5 minutes
Side Plank w/ Dip R....

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...

CONDITIONING 20s work: 10s rest x 6
Plank Jack to Pike
30s rest
Jump Lunge

STRENGTH E.M.O.M 45s work : 15s rest x 3
Wide Push-up
Plank up
Reverse Lunge w/ Y
1/2 ROM Sumo Squat

CORE 30s work x 3
Sit up
Scissors down to Reverse Crunch
Twist Crunch

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...

1. Squat with alternating kick/abduction
2. Single leg calf raises
3. Bent over reverse flye
4. Glute bridges
5. Oblique twists
6. UB superman/woman/person
7. Suitcase crunches

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...

See full workout below!

- Alt Hip Lift w/ Towel Row—Pelvic Lift w/ Towel Row
- Pushup —Mod. Pushup
- Towel squat w/ rotation

- Updown w/ Squat—Speed Squat
- Tricep Dips w/ leg up—Tricep Dip HOLD w/ March
- Ankle Hop

- Lateral Skip—Lateral Lunge
- Marching Squat Hold—1/2 Squat Hold
- Hack S...

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...

Full workout below:

- Squat w/ towel Lat Pulldown x 60
- Pushup w/ Hip Ext  x 60

- Up-down w/ Jump x 60
- Lunge w/ Towel Row x 60

- 3 Knees w/ 3 Squats x 60
- Mountain Climber x 60

- SL Oblique Crunch-R
- SL Obilque Crunch-L
- Plank w/ LB Twist

Get ready for this high intensity circuit routine. This can be done out of your living room, basement, or kitchen!

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...

This 60 minute body weight workout consists of three groups with three exercises in each group, and then a core segment with three exercises one time through. Each exercise is one minute in length and the group last for a total of 6 minutes. You'll complete each group twice and then move on to th...

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...

FS-style: two exercises, :30 each x3 (3 minutes per station)
Equipment - BW

Station 1:
a) Stationary lateral lunge w/ arms forward reach on way down, squeeze shoulder blade and pull arms close on way up (OR side-to-side sumo squat instead of lateral lunge)
b) In-and-Out Run Walks (as fast as you...

Full Workout below:

Group 1:
- Bear Plank w/ Pushup & Hip Ext
- Uptown w/ 3 Squats

Group 2:
- RDL to Knee Drive-R
- Lateral Skips

Group 3:
- Squat w/ 3 Calf Raise @ botom
- High Plank Jack

Core:
- Side Plank w/ Dip
- Side Plank w/ Dip
- WB Crunch

Get ready for this full body circuit routine that can be done out of your home! Full routine below:

Group 1:
Split Squat w/ Towel Row R
Split Squat w/ Towel Row L
Eccentric Pushup(knees)

Group 2:
OH Stationary Lat Lunge
Box Jump Squat
Plank w/ LB Twist

Group 3:
Mountain Climber
R Lunge w/ tw...

Join us for another full body circuit workout. Full routine below:

OH Squat (Squat w/ reach)

Sphinx Pushup (mod sphinx pushup)

Up-Down w/ Downward Dog Reach (Downward Dog REach)

Reverse Lunge w/ Kick-Right (Reverse Lunge)

Reverse Lunge w/ Kick-Left (Reverse Lunge)

Mountain Climber (No Im...