4 Quick Bodyweight Workouts

The 4 Quick Bodyweight Workouts WORKOUT #1 - The Unilateral Booty Burner ( 0:47) Complete 2-4 rounds of each superset. Rest one minute between supersets. Complete the exercises back to back on one side before switching to the other side! Superset #1 15 reps per side forearm donkey kicks 15 reps per side fire hydrants Superset #2 10 reps per side bird dogs 10 reps per side plank with leg raises WORKOUT #2- The 30 Second Cardio Core Blast (1:30) Complete 5-7 rounds of the circuit below. Set a timer for 30 second intervals. Move right from one exercises to the next and rest 30 seconds between rounds Circuit: 30 second burped sit thru 30 second pushup with walk back 30 second per side power squat knee tuck 30 second plank with toe touch 30 seconds banana splits 30 seconds rest WORKOUT #3- The Bodyweight Strength Workout (2:30) Set a timer for 20 minutes and complete as many rounds of the circuit as you can. challenge yourself to do as hard a variation of each move as you can! Circuit: 8-12 reps per side balance lunges 4-6 reps per side push up with leg kick 6-8 reps per side snowboard hops 6-8 reps per side leg wipers WORKOUT #4- The Bodyweight Strength Workout (3:21) To do the Parfait, you will end up doing 10 rounds, adding an exercise each round. Start with the Super Crunches. Then repeat the Super Crunches and add in the Split Squat Jumps. Then start back over with Super Crunches and do the Split Squat Jumps plus the next exercise in the series. Each round you will add an exercise until on the 10th round, you complete all 10 moves. Do each move for the reps listed next to the exercise. Rest only as needed. Try to go as fast as possible while maintaining proper form and challenging yourself. Under 25 minutes is superstar status and hitting 20 minutes flat….well then you KILLED IT! The Workout: 5 reps Super Crunches 10 reps per side Split Squat Jumps 5 reps Mountain Climber Push Ups 10 reps Cherry Bombs 5 reps Ski Hop Burpees 10 reps per side Side Plank Hip Dips 5 reps 3-way Squat Jumps 10 reps per side Oblique V-Ups 5 reps Jack Push Ups 20 reps Burpee Burnout