Body Weight Exercise Program I

WORKOUT SEQUENCE

1. Bodyweight Squats – 10 repetitions
2. Burpees – 10 repetitions
3. Diamond Pushups – 10 repetitions
4. Forward Lunges – 10 repetitions
5. High Knees – 10 repetitions
6. Mountain Climbers – 10 repetitions

Repeat the sequence outlined above three times, which means completing 10 sets of each movement and going through the entire sequence three times. For optimal results, aim to complete this workout three times per week.

Key Terms:

Sets: Refers to the number of times you will repeat a specific exercise for the designated number of repetitions.

For instance, you perform 10 squats, then rest for 30-60 seconds (that constitutes one set). After resting, proceed to perform 10 burpees, followed by another rest. The repetition cycle begins when you restart the workout sequence from the first movement.

1. BODY WEIGHT SQUAT 

Correct positioning to do a body weight squat 

2. BURPEES 

Active movement and positioning for the powerful burpee 

3. DIAMOND PUSH UP 

A variation of a push up with diamond-shaped hand positioning 

4. FORWARD LUNGE 

The active leg workout, forward lunge 

5. HIGH KNEES 

Powerful, activating leg workout 

6. MOUNTAIN CLIMBERS 

Active, core leg workout from a plank positioning 

7. BONUS! 

Strength Training Exercises to Fire Up Your Metabolism