Need a good ass kicking without any equipment? Try this!
Body Weight Bertha
Warm-up: jumping jacks, jog on spot, burpees, high knees, butt kickers, arm circles, alternating body weight lunges, etc. 5-8 minutes
Cardio Round 1:
Hyper Step Ups 1 minute
Twistin Pistin 30 seconds
Mountain Climbers 30 seconds
–plank with grabs
= hold regular plank with an object of around 2-5lbs in front of you, pick it up with right hand and place it back, repeat on left. Keep tail bone straight.
Full Body Round 1:
Continuous Push-ups 1 minute
Prisoner Squats 1 minute
Round World Lunges 1 minute
Dips Continuous 1 minute
Core & Balance Round 1:
Spidermans 1 minute
Plank with Leg Rocks 1 minute
V-Sit with Lowers (flap jacks) 1 minute
Water Break
Cardio Round 2:
Hyper Step Up Right 30 seconds
Hyper Step Up Left 30 seconds
Single Hop Right Twistin Pistin 15 seconds
Single Hop Left Twistin Pistin 15 seconds
Single Drill Knees Right 30 seconds
Single Drill Knees Left 30 seconds
Full Body Round 2:
Push-Ups
i) Regular 30 seconds
ii) Wide & high 30 seconds
iii) Low & close 30 seconds
Prisoner Squats
i) Slow Down Explode Up 30 seconds
ii) Explode Down Slow Up 30 seconds
iii) Continuous 30 seconds
Lunges
i) Single Leg Right 30 seconds
ii) Single Leg Left 30 seconds
Dips
i) Slow Down Explode Up 15 seconds
ii) Continuous 15 seconds
Core & Balance Round 2:
Spiderman (plank with single knee up to elbow, across body & repeat)
i) Right 30 seconds
ii) Left 30 seconds
Plank with Single Arm Crosses 10 total
V-Sits
i) Flap Jacks (ins and outs) 15 total
ii) V-sit Bicycle 10 total
iii) V-sit hold Failure (+ 20 seconds)
