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
  • 30 Minute Full Body Circuit w/ Tyler 2.28

    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...

  • LIVE 60 Minute BW Workout w/ Kemper

    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...

  • Beginner BW Workout w/ Bailey 2-13-21

    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])

  • Katelyn Beginner Circuit Workout Feb. 4, 2021

    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:)

  • 1/20/21 60 Minute LIVE BW Workout w/ Chris

  • Tabata Workout w Katelyn 1-28-2021

    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...

  • 1-26-21 Low Impact (Cardio) with Audrey

    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...

  • Claire 1/23 CORE!

    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....

  • Tabata Workout w Katelyn 1-21-2021

    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...

  • 1/17 Claire's all A 30-minute Full-Body challenge

    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

  • Tabata w Katelyn Jan. 14, 2021

    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...

  • Low Impact with Audrey

    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

  • Tabata Workout w. Katelyn Jan. 7, 2021

    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 60 Minute Workout w/ Kemper

    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...

  • Tabata Workout w Katelyn 12-31-2020

    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 60 Minute BW Workout w/ Kemper!

    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

  • LIVE 60 Minute Workout w/ Kemper 12.16.20

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

  • Tabata Workout w Katelyn Dec. 24, 2020

    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...

  • 12/21/20 60 min body weight workout W/ Chris

    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...

  • Tabata Workout w Katelyn 12-17-2020

    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 Low-Impact Workout w/ Trainer Maya 12.22.20

    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...

  • LIVE 60 Minute Bodyweight Workout w/ Kemper 12.9.20

    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

  • LIVE 60 Minute Workout w/ Kemper 12.7.20

    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...

  • 60 Minute LIVE BW Workout w/ Chris & Kemper

    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...