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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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