Timed Body Weight Workout 1
The Timed Full Body Workout 1 is a circuit of 8 calisthenic exercises (any exercise that uses your body weight as resistance) with each exercise being performed for 10 reps (some exercises will require 5 reps per right and left side). This is a resistance/strength training workout that incorporates cardio with the timed workout structure.
With the timed workouts, each round is set for a period of time instead of number of exercises. The length of time per round varies on your fitness level. For example, a beginner could start with five 2-minute rounds while someone with more fitness experience could complete eight 5-minute rounds. The goal is to complete as many exercises as possible within the round so after you complete the final exercise in the circuit, start back at the top with first one. Because the breaks you take each round may vary, be sure to take notes of when you take each break and for how long with every round. After each round take a 1-2 minute break (longer if you need it) before starting the next round. Use this extended break time to record your notes from each round. When you revisit this workout, you can refer back to your notes and try to best your previous performance.
Before you start this workout routine and any one of our workout routines, be sure to review the demos for each exercise and practice them until you are confident in your ability to do them correctly. Proper form and technique are essential to maximizing your results and minimizing your risk of injury.
Warmup for 3-5 minutes before you start the workout by practicing the exercises that you will be performing. After each round take a 1-2 minute break (longer if you need it) before starting the next round. Use this extended break time to record your notes from that round including how many breaks you took, when you took the breaks and for how long as well as any other notes that you would like to include. When you revisit this workout, you can refer back to your notes and try to best your previous performance. And don’t forget to stretch! Particularly any areas that feel sore or tight.
This workout can be performed either indoors or outdoors as it requires no equipment.
Full Body: Resistance/Strength | Time: 20-30 minutes | Rounds: 4-8 | Reps: 10 per exercise | Equipment: none
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• Squats (10 reps)
• V Push-Ups/Beginner V Push-Ups (10 reps)
• Burpee/Beginner Burpees (10 reps)
• Push-Ups/ Knee Push-Ups (10 reps)
• Pull-Ups/Incline Pull-Ups (10 reps)
• Lunges (5 reps each leg)
• Sit-Ups/Crunches (10 reps)
• Back Lunges (5 reps each leg)