Weekly Workouts

BodyFit Workouts

Workouts added weekly for you to engage in! Find one below and give it a go:

Workout One:

Exercises:

  • Front Squat
  • Pull-Ups
  • Inverted Burpee (see video HERE)

Repetitions: 15-12-9-6-3

After each full round, you will complete one sprint of your choice: sled push, sprint on the rowing machine, outdoor sprints, sprints on basketball court, etc. Each sprint should last 10-15 seconds and should be done at full speed.

This is a circuit workout meaning you are trying to complete it with as little rest as possible. Here is what the workout will look like:

15 front squats to 15 pull-ups to 15 inverted burpees

  • Sprint of your choice (lasting 10-15 seconds)

12 front squats to 12 pull-ups to 12 inverted burpees

  • Sprint of your choice (lasting 10-15 seconds)

9 front squats to 9 pull-ups to 9 inverted burpees

  • Sprint of your choice (lasting 10-15 seconds)

6 front squats to 6 pull-ups to 6 inverted burpees

  • Sprint of your choice (lasting 10-15 seconds)

3 front squats to 3 pull-ups to 3 inverted burpees

  • Sprint of your choice (lasting 10-15 seconds)

Finish!

Workout Two:

Workout:

  • Box Jumps (50 reps)
  • Push-Ups (50 reps)
  • Kettlebell Swings (50 reps)
  • Overhead Press (50 reps)
  • Inverted Row (50 reps)
  • Dips (50 reps)
  • Back Extensions (50 reps)
  • Knees to elbows (50 reps)
  • Burpees (50 reps)
  • Double Under’s (50 reps)

Your goal is to finish this workout in as little time as possible. This is an incredibly hard workout, so if you are a beginner be sure to lower the repetitions to 20-25 per exercise.

Workout Three:

Workout:

  • 50 Bodyweight Squats
  • 50 Lunges (25 each leg)
  • 50 Box Jumps (you can use a chair or bench as well)
  • 50 Calf Raises (25 each leg)
  • 50 Tuck Jumps (squat jumps for beginners)
  • 50 Knees to Elbows
  • 50 Single Leg Assisted Squats (25 each leg)
  • 50 Side Lunges (25 each leg)
  • 50 Burpees
  • 50 Double Unders

This workout is incredible if you push yourself hard and minimize your rest periods.

Workout Four:

Ab Workout:

  • 12 Decline Weight Crunches (Weight behind your head)
  • 15 Hanging Leg Raises
  • 20 Leg Raises to Thrust Up
  • 90 Seconds Planks

Repeat 2-3 Times!

This is an advanced workout so feel free to lower the numbers and reps on the exercises.

Workout Five:

Workout: ==> [Video]

  1. Up-Over-Back-Down Pull-Ups
  2. Regular Pull-Ups
  3. Side-to-Side Pull-Ups
  4. Towel Pull-Ups (left hand)
  5. Towel Pull-Ups (right hand)

Pick a number to perform each of the exercises above and try to stick with that number for the entire set. After completing each set, you can bump your number down or stay the same depending on how you feel.

For example, I would try and complete all the exercises above doing 10 repetitions each with 30-60 seconds rest in between. After completing all the exercises, rest for 45-90 seconds and repeat. For the second set I may choose to do 8 reps each or stick with 10 depending on how I am feeling.

For beginners, you can do 2-4 pull-ups or assisted pull-ups. Intermediate can range from 4-8 pull-ups and advanced is anything above eight. This workout is very demanding so be sure you are doing all the reps perfectly.

Workout Six: 

(You will complete the five exercises below in a “ladder” format)

Exercises:

Pull-Ups
Bodyweight Squats
Push-Ups
Lunges
Kettlebell Swings

For round one you will do ten repetitions for each exercise. After finishing 10 reps of each, you will move on to 9 repetitions for each exercise. Once you finish nine, you will move to eight, then to seven and so on until you reach one repetition.

Once you finish one rep for each exercises, you will take a one minute break then cycle back up. For round two you will start with one repetition of each exercise then move to two then three and so on all the way to ten repetitions. Once you finish your tenth rep of each, you are finished.

Workout Seven: 

“The Murph”

  • Run 1 mile
  • 100 pull-ups
  • 200 push-ups
  • 300 bodyweight squats
  • Run 1 mile

You are trying to complete all the exercises above in the shortest amount of time possible. After running the first mile, you can then complete the pull-ups, push-ups, and bodyweight squats in any fashion you choose. You can super set them or do them in order, it is up to you. In my experience, it is best to superset everything so your different body parts can get a little rest.

For beginners you may want to start by doing a half mile or even one lap, then do 25-50 pull-ups (or jumping pull-ups), 50-100 push-ups, and 100-150 bodyweight squats. After you start progressing in your fitness you can bump the numbers up.

Remember to time yourself doing this workout. Your goal is to finish everything as fast as possible (while having great form on all the exercises) then to beat your time the next time you do it.

Workout Eight:

You should not rest between exercises. Rest only when the workout tells you too:

Push-Ups: 30 seconds
Pull-Ups: 30 seconds
Dips: 30 seconds
Burpees: 30 seconds

Rest ONE minute

Bodyweight Squats: 30 seconds
Lunges: 30 seconds
Box Jumps: 30 seconds
Leap Ups: 30 seconds (Leap Ups, first exercise in the video)

Rest ONE minute

As you can see the total time of this workout is only 6 minutes including the rest periods. Therefore you can complete anywhere from 3-7 full rounds depending on your fitness level. Be sure all repetitions are done with great form.

Workout Nine:

Workout:

Sprint 30 yards
Walk back
Sprint 40 yards
Walk back
Sprint 50 yards
Walk back
Sprint 60 yards
Walk back
Sprint 70 yards

Repeat 2-3 times

Your rest period is only when you are walking back to the starting point. You will do a total of 10-15 total sprints. Beginners may want to cut this down to one round to start. I will be performing three days of 2 rounds (10 total sprints) and 3 days of 3 rounds (15 total sprints).

Workout Ten:

Workout:

Hang Cleans: 5 sets of 5 reps
Rest 30-60 seconds between sets

Once finished, rest 2-3 minutes then complete the circuit below as fast as possible:

50 Push-Ups
50 Pull-Ups
50 Squat Jumps
50 Kettlebell Swings
50 Overhead Press
50 Knees to Elbows
50 Burpees

Complete all 50 repetitions for each exercise before moving to the next. Rest as little as possible!

Workout Eleven:

Complete each exercise back to back. Rest only where it says to rest:

Box Jumps: 30 seconds
Push-Ups: 30 seconds
Single Leg Leap Ups on 24 Inch Bench: 30 seconds
Pull-Ups: 30 seconds
Rest 60 seconds

Repeat 3 times

Once finished, rest for 60 seconds and complete the exercises below:

Kettlebell Swings: 60 seconds
Bodyweight Squats: 30 seconds
Kettlebell Swings: 60 seconds
Rest 60 seconds

Repeat 3 times

Total Time: 19 minutes, 30 seconds

Workout Twelve:

Sled Pulls: 25 feet
Sled Push: 25 feet
Backward Bear Crawl: 25 feet
Rest while others are going

Repeat 5 times

To start, pull the sled towards you until it reaches your feet. Once the sled reaches you, drop the rope and push the sled back to where it started. Once you push it back, bear crawl backwards to your starting point. So one round would be: pull the sled towards you (25 feet), push the sled 25 feet, bear crawl backwards 25 feet. You will repeat this 5 total times. You rest while your partner is going.

Once completing the five rounds above, complete the circuit below. We completed this workout with three people (workout description below):

Power Wheel Hand Walk: Perform until partner on Bear Crawl Chain Pull is finished
Bear Crawl Chain Pull: Perform 8 pulls with each arm, 16 total (very first exercises on this video)
Heavy Rope Training: Perform until partner on Bear Crawl Chain Pull is finished
Rest when needed but keep it minimal

Repeat 3 times (one round is doing all three exercises)

Power Wheel Hand Walk: Attach the power wheel to your feet, balance on the wheel and walk forward on your hands. Be sure to keep your back straight and core tight throughout.
Bear Crawl Chain Pull: Bear crawl until you you make it just past the chain, then reach back and pull it forward. Bear crawl once again until you are in front of the chain again, reach back with the other hand and pull the chain forward. (Click HERE for video. See first exercise)
Heavy Rope Training: Check out this video for how to do the exercise. It is the first exercise on the video.

Circuit Description: Each partner starts at a different station. The partners on the Heavy Rope and Power Wheel will do the exercises until the person on the Bear Crawl Chain Pull is done with all 16 reps. Once they are finished, you move quickly to the next exercise. After each person has completed all three exercises, that is one full round. Complete three rounds!

This is an incredible workout and is very fun because you can push each other hard throughout. Plus it can be done in about 15 minutes!

Workout Thirteen:

Complete each circuit as fast as possible, resting only where it tells you to rest:

Circuit One:

Kettlebell Swings: 20 reps
Bodyweight Squats: 20 reps
Push-Ups: 20 reps
Deadlifts: 15 reps

Repeat 4 times. Rest 30 seconds between full rounds.

Once you are finished, rest for one minute and move to the next circuit:

Circuit Two:

Lunges: 20 reps (10 reps each leg)
Push-Ups: 20 reps
Double Jumps: 25 reps
Rest when needed but keep it minimal

Repeat 3 times (one round is doing all three exercises)

Once you are finished, rest for one minute and move the the next circuit:

Circuit Three:

Ab Roll Out: 15 reps
Double Jumps: 20 reps
Repeat 3 times

Keep track of the time it took to finish the entire circuit. Then the next time you do it, try to beat your time!