Hi there! Thank you for purchasing my bodyweight workout plan. This is a high intensity interval training workout which will help your build muscle, increase your endurance and burn fat in a very efficient way. The workouts all are done with your own bodyweight, therefore no equipment is needed. The workouts can be done in the comfort of your home and are completed in a total of 20 minutes. There are 4 different workouts which should all be completed within a week but the layout of them is your choice. For this workout you will need a timer. You will perform 4 round of 5 minutes. Each round contains two exercises that you will alternate between. You will perform exercise #1 for 30 seconds then move right to exercise #2 for another 30 seconds you will keep doing this for 4 minutes. Go at your own pace at first and try to become faster and faster each week. Once the 4 minutes are over you will take a 1 minute break until starting the second round. You will continue doing this until you have completed the 4th round. Don't forget to stretch and cool down after the workout, this will help you with soreness and muscle recovery. I wish you the best of luck with your health and fitness goals! Sincerely, Tanya
WORKOUT - DAY 1 Exercise #1 - Jumping Jacks Stand with your feet together, knees slightly bent, and arms to the side. Jump while raising your arms and separating your legs to the sides. Land with your legs apart and arms overhead. Jump again to the original position and repeat this movement as fast as possible. Exercise #2 - High Knees Lift one knee high while swinging opposite arm up. Begin lifting the second leg and its opposite arm before planting the lead foot. Continue the movement on your opposite side, alternating quickly between sides. Exercise #3 - Body Weight Squats Squat down by bending the hips back while allowing the knees to bend forward, keeping the back straight and knees pointed in the same direction as your feet. Descend until thighs are parallel to the floor. Extend your knees and hips until legs are straight. Exercise #4 - Plank Pendulum Place forearms on a mat with elbows under your shoulders. Place your legs together with forefeet on the floor. Raise body upward by straightening the body. Now bring one foot out as far out to your side as possible keeping everything tight. Repeat by alternating sides.
Exercise #5 - Push Ups Lie prone on the floor with hands slightly wider than shoulder width. Raise your body up off the floor by extending your arms with your body straight. Keeping your body straight, lower your body to the floor by bending your arms. Push your body back up until arms are extended. Exercise #6 - Burpees Bend over and squat down. Place hands on the floor, slightly wider than shoulder width. While holding upper body in place, kick legs back. Land on forefeet with body in straight, plank position. Keeping upper body in place, pull legs forward under your body returning your feet in their original position. Rise up to original standing position. Exercise #7 - Lunges Lunge forward with the first leg. Land on your heel, then forefoot. Lower your body by flexing the knee and hip of your front leg until the knee of the back leg is almost in contact with the floor. Return to original standing position and repeat by alternating legs each time. Exercise #8 - Cross Body Heal Touches Start by sitting on the floor and then lift your body up by extending your arms and legs. Keep everything tight and balanced while you reach up with your opposite foot and hand to touch. Slowly lower back into starting position and repeat on opposite side. Workout Complete
WORKOUT - DAY 2 Exercise #1 - Jogging in Place Start in an upright position then perform a jogging movement while staying in place. Always extend opposite arm and leg together. Exercise #2 - Butt Kicks Start in an upright position. Kick one leg back all the way to your heal contacting your rear end and simultaneously bring the opposite arm into a flexed position. Alternate from side to side as fast as you can. Exercise #3 - Single Leg Deadlift Start in an upright position. Slowly start tilting your upper body forward balancing on only one leg. Go all the way until you feel a stretch in your hamstrings then contacting your glutes and hamstrings to lift you back up. Exercise #4 - Mountain Climbers Lie prone on a mat with hands slightly wider than shoulder width. Raise your body up off the floor by extending your arms with your body straight. Keeping your body straight drive one knee in at a time, going as fast as possible.
Exercise #5 - Tricep Dips Start by sitting on the floor and then lift your body up by extending your arms and legs. Lower your body by bending the arms, allowing elbows to point back until your rear end touches the floor. Contract your triceps to lift you back up. Exercise #6 - Side Plank Dips Lie on your side on a mat. Place forearm on the mat under your shoulders. Place upper leg directly on top of lower leg and straighten knees and hips. Raise body upward by straightening waist so your body is ridged. Now slowly go up and down with your hips keeping everything tight the whole time. Exercise #7 - In and Out Squats Perform a squat and then jump in and out of the squat going from a very narrow stance to a wide one. Keep the core tight and your body upright the entire time. Exercise #8 - Shoulder Taps Lie prone on the floor with hands slightly wider than shoulder width. Raise your body up off the floor by extending your arms with your body straight. Keeping your body straight, tap your opposite shoulder in your hand and then return to starting position. Repeat by alternating sides each time. Workout Complete
WORKOUT - DAY 3 Exercise #1 - Jump Rope Body weight should be balanced on the balls of the feet, with knees slightly bent. Pretend you have a jump rope and start skipping while alternating your feet each time. Exercise #2 - Knee Drives Start in an upright position then shift your weight to one leg, lifting up the other leg and driving it across your body to touch your hands. Lower your leg back down and repeat on other the other side. Exercise #3 - Surrenders Squat down keeping the back straight and knees pointed in the same direction as your feet. Place one knee down at a time. Once both knees are down come back up to the squat position then fully extend back up into a standing position. Exercise #4 - Plank Jacks Lie prone on a mat. Place forearms on the mat, elbows under your shoulders. Place your legs together with forefeet on the floor. Raise body upward by straightening the body in a straight line. Now jump your feet in and out like a jumping jack.
Exercise #5 - Inch Worm Start in an upright position then reach down as close to your feet as possible. Start walking your hands out all the way until your back is completely straight. Slowly walk yourself back up all the way to standing. Exercise #6 - V Ups Start by sitting down on a mat with your hands by your hips. Lift your legs up creating a V with your upper body and thighs. Extend your legs and upper body as flat as possible and then contract your core to bring everything back in as tight as possible. Exercise #7 - Sumo Squat Pulses Start with feet wider than shoulder width and rotate your toes out so that they face outwards. Lower yourself down until your thighs are parallel to the floor and perform small pulses. Exercise #8 - Glute Bridges Lie down on your back and bring you feet up close to your hips by bending your knees. Keep the weight in your heals and extend your hips by squeezing your glutes and engaging your core. Slowly return to starting position. Workout Complete
WORKOUT - DAY 4 Exercise #1 - Jumping Jacks Stand with your feet together, knees slightly bent, and arms to the side. Jump while raising arms and separating your legs to the sides. Land with legs apart and arms overhead. Jump again to the original position and repeat this movement as fast as possible. Exercise #2 - Butt Kicks Start in an upright position. Kick one leg back all the way to your heal contacting your rear end and simultaneously bring the opposite arm into a flexed position. Alternate from side to side as fast as you can. Exercise #3-180 Squat Jumps Squat down keeping the back straight and knees pointed in the same direction as your feet. Descend until thighs are parallel to the floor and then jump your whole body to face the opposite side of the room. Completing a 180 degree jump. Exercise #4 - Russian Twist Sit on the floor and while keeping your balance raise your legs up with knees bent up until your shins are parallel to the floor. Keep everything tight and rotate your upper body from side to side,
Exercise #5 - Windmill Push Ups Keeping the body straight, lower body by bending your arms. Push body up by extending arms. Rotate your body and lift extended arm back and over body. Lower raised arm and body back down to original position. Repeat by alternating sides each time. Exercise #6 - Toe Touch Crunches Lie down on your back and bring your legs straight up so that they point to the ceiling. Hold this position and then reach for your feet with your hands by contracting your core. Exercise #7 - Side Lunges Lunge to one side with the first leg. Land on heel, then forefoot. Lower your body by flexing the knee and hip. Keeping your knee pointed in the same direction of your foot. Return to original standing position and repeat by alternating sides. Exercise #8 - Plank + Leg Lifts Lie prone on a mat. Place forearms on mat, elbows under shoulders. Place legs together with forefeet on floor. Raise body upward by straightening body in straight line. Hold position and then lift one leg up at a time leading with your heal. Workout Complete