Wednesday Bodyweight Rep Workout

Location: Home

Equipment needed: Pull-up Bar

Time Needed: 20-25 minutes

Warm-Up: 2:00 minutes

    -30 Seconds Jumping Jacks
    -30 Seconds Butt Kicks
    -1 Minute Jumping Jacks
    -1 Minute Jog in Place

Workout: 3 sets @ 1:00 minute per set. 1:00 minute rest in between sets (Total time: 17 minutes)

Cardio: 1:00 minute

-Burpee to Pull-up: As Many Reps As Possible
(If no pull-up bar, do burpee to 10 Shadowbox punches AMRAP)

Abs: 1:00 minute
-Bicycle Sit-ups-50 (Both legs=1 rep)
-Plank for remainder of time

Legs: 1:00 minute
-Body Squat Jump: AMRAP

Upper Body: 1:00 minute
-Regular Push-up: 30 seconds AMRAP
-Spiderman Push-up: 30 seconds AMRAP

Cardio: 1:00 minute
High Knees-30 seconds AMRAP
Mountain Climbers: 30 seconds AMRAP

-Rest: 1 minute, Repeat

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Monday Minute Challenge: Bodyweight Workout

Location: Home

Equipment needed: Pull-up bar

Time Needed: 20-25 minutes

Warm-Up: 2:30 minutes

    -30 Seconds High Knees
    -30 Seconds Jumping Jacks
    -30 Seconds Butt Kicks
    -1 Minute Jog In Place
    -1 Minute Rest

Workout: 3 sets @ 1:00 minute per set. 1 minute rest in between sets (Total time: 17 minutes)

-Shadowbox: (Uppercuts, jabs, hooks, kicks & knees if you're comfortable)

-Chest/Cardio Alternate: Pushups-10 reps
                                    Mountain Climbers: 20 reps

-Legs Alternate: Squat-1 rep
                         Lunge: Lunge, then squat and repeat with the opposite leg-1 rep

-Abs Alternate:
                 Bicycle Sit-ups-15 reps (both sides cycle=1 rep)
                 Heels to Heaven-5 reps (Lie on back with both legs up in the air. Lift heels to ceiling)
                 Marine Sit-up-10 reps (Sit up position, arms crossed gripping biceps and tucked against chest/upper abs. Sit-up and touch legs without breaking technique. Repeat)                

-Pull-up Alternate: (If no pull-up bar: Tricep dips (10 reps), Supermans (Lie flat on stomach, raise arms and legs simultaneously working lower back. 15 reps), Spiderman Pushups (5 reps).

                 Regular Pull-up-5 reps
                 Tricep Pull-ups (Grip hand facing hand)-5 reps
                 Chin-Ups (Inward Facing Grip)-5 reps

-Rest: 1 minute, Repeat

Share This Workout To Help Contribute To The One Fund!!!!!!

Wednesday Body Weight Workout

Location: Home

Equipment needed: None

Time Needed: 20-25 minutes

Warm-Up: 5 minutes

    -30 Seconds High Knees
    -30 Seconds Jumping Jacks
    -30 Seconds Butt Kicks
    -30 Seconds Mountain Climbers
    -1 Minute Jog In Place
    -1 Minute Jumping Jacks
    -1 Minute Rest

Workout: 5 sets as fast as possible

-Shadowbox: (Uppercuts, jabs, hooks, kicks & knees if you're comfortable)- 1:00 minute

-Squat to Front Kick: (Do a squat then front kick one leg, repeat with other leg)-20 reps

-Diamond Pushups: (Pushup position with your hands close together so they create a diamond shape between them) 10 reps

-Mountain Climbers: (2 legs=1 rep) 25 reps

-Spiderman Pushup: (Pushup position with legs seperated, conduct a pushup and while lowering your body bring your right knee up to your right elbow. Lower the leg back down when pushing up. Repeat with other leg)-10 reps

-Bicycle sit-ups: (2 legs=1 rep)-100 reps

Pictures and Videos to Come

Tuesday Body Weight Workout

Location: Your Room

Equipment Needed: Shoes, Pull Up Bar (Optional)

Time Needed: 25 Minutes

Warm Up: 5 Minutes
    -30 Seconds High Knees
    -30 Seconds Jumping Jacks
    -30 Seconds Butt Kicks
    -30 Seconds Mountain Climbers
    -1 Minute Jog In Place
    -1 Minute Jumping Jacks
    -1 Minute Rest

Workout:

First Cycle:
(3 minutes total)

30 Seconds of Sit-ups with an upper cut at the top (Making sure to twist the core as the uppercut is thrown).

30 Seconds, 5 pull ups and then hang holding one knee up for 5 seconds (Alternate after every 5 pull ups).

Repeat this cycle 3 times in a row non stop movement.

If there's no pull up bar, make them hand stand push ups.

Second Cycle:
(4 minutes total)

40 Seconds body weight squats with alternating front kicks at the top.

20 Second hold in a 90 degree squat position.

Repeat this cycle 4 times non stop movement.

Third Cycle:
(4 minutes total)

40 Seconds of push ups with 2 alternating punches at the top of every push up (left and right).

20 Second hold in a plank position with elbows on the ground.

Repeat this cycle 4 times non stop movement.

Closing Core:
(6 minutes total)

1 Minute side plank position alternating sides, 3 sets each side.

Cool Down Stretch:
(Remaining 3 minutes)

Pictures and Videos to Come