BODY WEIGHT TIMED FULL BODY WORKOUT 1
The Timed Full Body Workout 1 is a series of 8 calisthenic exercises A calisthenic exercise uses your body weight as resistance. Each exercise is done for a designated number of reps for as many sets a possible in a round. The length of time per round varies on your fitness level. For example, a beginner level workout would start with 4, 2 minute rounds with 5 reps per exercise and would complete about 2 sets of each exercise per round. An advanced level workout would be 6, 4 minute rounds of 10 reps per exercise and would complete about 4 sets of each exercise per round. After each round take a 1-2 minute break. Drink some water and record how many sets you completed. Should you need to take any additional breaks during a round make sure to take notes so you can refer back to them and improve your performance next time.
The goal with this workout is to complete as many reps and sets as possible in each round while maintaining proper form and technique with each exercise. Once you have successfully done so, you can increase the volume and intensity of the workout by adding more reps, then adding more sets and then adding more time per round. Once you have reached a comfortable workout level, the final goal is to decrease the time per round while maintaining the same number of reps and sets.
This workout can be performed either indoors or outdoors as it requires no equipment. Beginners can perform the beginner version of the respective exercises (outlined below).
Full Body | Upper Body, Lower Body, Core | Beginner, Intermediate, Advanced | Time: 20-35 min | Reps: 5-15 | Sets: 2-5 per round | Rounds: 4-8 | Outdoor Optional
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• V Push Ups/Beginner V Push Up
• Birpee/Beginner Birpees
• Push Ups/ Knee Push Up (Beginner)
• Pull Ups/Incline Pull Up (Beginner)
• Sit Ups/Crunches (Beginner)
• Back Lunges
1-2 minute break