Body Weight Blast 2 | 30 Minute Bodyweight Workout

Disclaimer

This workout is strenuous and can lead to physical injury.

Use caution when performing any of the exercises displayed in this workout. Consult your physician to ensure that these workout programs are safe for you before you begin.

Faster Stronger Wiser Fitness & Glenn Payne Jr. is not responsible for any injuries resulting from using this workout program.

For more details on how to do an exercise, check out the FSW Exercise Tutorials.

Round 1

  • 3 Rounds,
  • 30 Seconds each set
  • 10 Seconds of rest in between

Exercise Set 1:

5 Lunges

Start with your feet shoulder width apart. Step out into a lunge and drop your back knee to the ground. Return back to the starting position and repeat on the opposite side. Repeat for five reps.

Run in Place to the end.

Start with your feet hip-width apart. Start a running motion by bringing one knee up to your waist. Repeat with the opposite leg.

 

Exercise Set 2:

5 Squats

Start with your feet shoulder-width apart. Lower your glutes down until you are at a 90-degree angle or lower. Squeeze your glutes and push yourself back up to the starting position. Repeat for five reps.

Butt Kickers to the end.

Start with your feet hip-width apart. Raise your back leg until your heel hits your glute. Repeat on the opposite side.

Exercise Set 3:

5 Push Ups

Start with your hands at the midline of your chest and then move them outwards until they are 2 thumbs length away from the sides of your chest.
Drop down to the ground while keeping your hands in that position. Once you hit the ground position your feet hip width apart. Straighten out your back and brace your abs to ensure your body is in proper alignment. Repeat for five reps.

Mountain Climbers.

Start with your hands shoulder width apart. Keep your feet hip width apart. Bring your knees to your chest while keeping your hips down and core tight.

 

Exercise 4: Chair Hold

Start with your feet shoulder width apart. Keep your eyes looking forward, and your chest up. Turn your feet out to allow your hips to drop straight down towards the floor. Drop until your quads are parallel to the floor. Your arms can be positioned wherever they feel comfortable. Hold that position.

Exercise 5: Standing Toe Touches

Start with your feet hip-width apart. Lift one leg and reach out and touch your toe with the opposite hand; repeat on the opposite side.

Round 2

  • 5 Rounds
  • 30 Seconds each set
  • 10 Seconds of rest in between

Exercise Set 1:

5 Single Leg Lunges each leg

Start with your feet shoulder width apart. Step out into a lunge and drop your back knee to the ground. Return back to the starting position and repeat on the same leg. Repeat for five reps then switch to the opposite side.

5 Squats

Start with your feet shoulder-width apart. Lower your glutes down until you are at a 90-degree angle or lower. Squeeze your glutes and push yourself back up to the starting position. Repeat for five reps.

Run in place to the end.

Start with your feet hip-width apart. Start a running motion by bringing one knee up to your waist. Repeat with the opposite leg.

Exercise Set 2:

Squat Jumps

Start with your feet shoulder-width apart. Lower your glutes down until you are at a 90-degree angle or lower. As you rise to the starting position jump off the ground and land softly by absorbing your body weight into your quads and calves, not your knees.

Exercise Set 3:

5 Squats

Start with your feet shoulder-width apart. Lower your glutes down until you are at a 90-degree angle or lower. Squeeze your glutes and push yourself back up to the starting position. Repeat for five reps.

5 Curtsey Lunges each leg

Start with your feet shoulder width apart. Step into a lunge across the back of your body and drop your back knee to the ground. Return back to the starting position and repeat on the same leg. Repeat for five reps then switch to the opposite side.

Run in place to the end

Start with your feet hip-width apart. Start a running motion by bringing one knee up to your waist. Repeat with the opposite leg.

 

Round 3

  • 5 Rounds
  • 30 Seconds each set
  • 10 Seconds of rest in between

Exercise Set 1:

5 Push Ups

Start with your hands at the midline of your chest and then move them outwards until they are 2 thumbs length away from the sides of your chest. Drop down to the ground while keeping your hands in that position. Once you hit the ground position your feet hip width apart. Straighten out your back and brace your abs to ensure your body is in proper alignment. Repeat for five reps.

Plank

Start in a prone position with your elbows under your shoulders and your feet hip-width apart. Keep your abs braced, relax your shoulders and hold the position.

 

 

Exercise Set 2:

5 Shoulder Taps

Start in a push up position. Position your feet hip width apart. Tap your right hand to your left shoulder, and repeat on the opposite side. Try to keep your hips stationary throughout the entire exercise. Repeat for five reps.

Plank

Start in a prone position with your elbows under your shoulders and your feet hip-width apart. Keep your abs braced, relax your shoulders and hold the position.

Exercise Set 3:

5 Leg Lifts

Start on your back with your legs straight. Keep your head rested on the ground with your eyes up. Lift your legs 4 to 6 inches off the ground.  Lower them down without letting your heels touch the floor. Repeat for five reps.

Air Bike

Start in a seated position with your hands behind you and fingertips pointing to the sides of your body. Lift your legs up until your are balancing on your glutes. Lift your chest and chin to align your body. Pedal your legs as if you were on a bicycle.

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