Body Weight Blast | 10 Minute Body Weight Workout

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 FSW Exercise Tutorials. 

Body Weight Blast is a bodyweight-only workout that can be done in your home or anywhere you have space. The routine uses only floor exercises so that you can fully engage your core.

This workout consists of:

  • 5 Exercises
  • 30 seconds each
  • 10 seconds of rest in between each exercise
  • 3 Rounds

Exercise #1: Push-Ups

Start with your hands positioned on the side of your chest. Lower your body down to the ground and press yourself back up to the starting position.

 FSW Workout: Push Ups

Exercise #2: Plank

Start with your elbows under your shoulders and your feet in line with your hips. Hold the position by bracing your abs.

 FSW Workout: Plank

Exercise #3: Shoulder Taps

Start in a push-up position. While keeping your body stable, tap your left shoulder with your right hand, and repeat on the opposite side.

 FSW Workout: Shoulder Taps

Exercise #4: Mountain Climbers

Start in a Push-Up position. Drive your knees up to your chest and repeat the motion as fast as possible while simultaneously keeping your core tight.

 FSW Workout: Mountain Climbers

Exercise #5: Clap Push-Ups

Start in a push-up position. Lower yourself to the ground, then push yourself off the floor until your upper body hits get in the air. Clap your hands right under your chest and then return them to a push-up position to catch yourself as you hit the ground.

 FSW Workout: Clap Push Ups


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