60-Minute Intense Bodyweight Workout
Introduction to Workout (5 minutes)
Start with a motivational talk on pushing limits and perfecting form. Warm up with dynamic stretches such as arm
swings, high-knee marching, and light jumping jacks.
swings, high-knee marching, and light jumping jacks.
Block 1: Chest and Arms (10 minutes)
- Elevated Push-Ups: Place hands on a raised platform to increase the range of motion.
- Pike Press: Target the upper chest and shoulders by performing a push-up in a pike position.
- Isometric Chest Squeeze: Press palms together in front of the chest and hold.
- Tricep Dips on Bench: Use a bench or sturdy furniture for dips.
- Alternating Arm Planks: Switch from a standard plank to extending one arm out at a time.
Block 2: Glutes and Hamstrings (10 minutes)
- Hip Thrusts: Sit on the ground with your back against a bench, drive through your heels to lift the hips.
- Single-leg Deadlift: Balance on one leg and lean forward, extending the free leg behind you.
- Fire Hydrants: On all fours, lift your leg away from your body, keeping the knee bent.
- Glute Bridge Walkouts: In a bridge position, walk feet out one step and back.
- Hamstring Curls (Slide or Towel): Place feet on a towel on a smooth floor, lift hips into a bridge, and slide feet away and back.
Block 3: Back and Core (10 minutes)
- Reverse Snow Angels: Lie face down and sweep arms from sides to overhead in a snow angel motion.
- Plank Rows: In a plank, simulate a rowing motion by pulling one arm back at a time.
- Superman Pulls: From a superman position, pull elbows down towards hips.
- Side Plank with Rotation: Rotate the free arm under the body and back up.
- Bear Crawl Hold: Hold the bear crawl position with knees just off the ground.
Block 4: Quads and Total Body (10 minutes)
- Squat Jumps: Perform explosive jumps from the bottom of a squat.
- Walking Lunges: Perform forward lunges, stepping directly into the next lunge.
- Wall Sit with Calf Raise: Hold a wall sit while performing calf raises.
- Broad Jumps: Perform consecutive forward jumps, landing softly.
- Tuck Jumps: Jump up, bringing knees to chest.
Block 5: Core Finisher and Cool Down (15 minutes)
- V-Ups: Lie on your back and lift legs and arms to meet in a V shape.
- Plank Hip Dips: In a plank, rotate hips to tap each side to the ground.
- Russian Twists: Sit on the ground, lean back slightly, and twist the torso side to side with hands together.
- Mountain Climbers: Rapidly draw knees into the chest while in a plank.
- Cool Down: Conclude with static stretches focusing on the muscles worked: stretch the chest, back, legs, and arms, holding each stretch for at least 20 seconds.
Tabata Timer
Time: 00:00
Round: 0
Status: Ready