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
  • 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

  • April 1, 2021 Tabata Workout 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 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...

  • 60 Minute BW Workout w/ Chris & Kemper 11.16.20

    Get ready for another circuit-based 60 minute workout you can do right from your living room! See the full workout below:

    1:
    -push up (mod)
    -Towel 1/2 Kneeling Row (standing)
    -superman hold (superman)
    -lat pullover legs up (legs down)

    2:
    - step taps (OH march)
    - low squat jacks (Jump ...

  • 12/14/20 60 Minute Body Weight Workout With Chris

    2 sets of exercises with 5 exercises in each group. One minute each exercise four times through rest, next group. One set of core work, minute each with three exercises and done.
    Workout:
    Group 1:
    Ex1:Buttkick Jump or jogging butt kicks
    Ex2:Rolling Plank or Side Plank R than L total twice on both...

  • Low-Impact Step Workout w/ Trainer Maya 12.08.2020

    Two different 5-minute blocks, twice 1st block then twice 2nd block.
    Equipment - Stair-Step

    1st Block -
    a) Incline Push Up w/ Rotation (Can be modified push ups on knees OR w/o Rotation - just lifting arms slightly off ground) x 5 /side
    b) Step Up w/ Hip Extension, Holding Arms Overhead x 5/si...

  • 12.2.20 60 Minute Workout w/ Chris.

    This workout is 3 sets with 4 exercises in each set at 45 seconds per exercise. You'll complete each set twice, rest and do it one more time then move on to the next set. After completing all 3 sets, the core segment is one minute each exercise with 3 exercises.
    Workout:
    1- Lunge Jump Right or L...

  • 30 Minute Abs w/ Claire and Tyler

    Pelvic Lift to Upper Body Crunch
    High Plank to Opposite Knee Touch
    Straight Leg Extension to Upper Body Crunch
    Plank with Lower Body Twist
    Descending Scissors to Lower Body Crunch
    Pass the Ball Twist Crunch
    Mountain Climbers

  • Katelyn and Brook Circuit Nov. 26, 2020

    This 60 minute workout includes 6 rounds, 5 total body and 1 round of abs. There are higher and lower intensity options. All you need is a mat, a water bottle, and some endurance for minute intervals:)

  • Brook and Katelyn Circuit Nov. 19, 2020

    This workout has 30s intervals with 6 total rounds; 5 full body and 1 round of abs. There are higher and lower intensity options available. All you need is a mat, water bottle, and a bit of motivation to get your workout in, we provide the rest!

  • Brook and Katelyn Circuit Nov 12, 2020

    This body weight circuit mimics the set up of one of the AFS Fitness classes:) We are doing 1 minute and 30 second intervals for this workout with an extra special bonus round! We have full body specific rounds as well as a round of abs and stretching at the very end. Make some room in your house...