Bodyweight Burnout

Workout Overview:

• 4 Circuits (Lower Body, Upper Body, Total Body, Abs + Core)
• 4 Exercises per Circuit (2 strength exercises + 2 HIIT exercises)
• 30 Seconds of Work per Exercise, 10 Seconds Rest Between Exercises, 1 Minute Rest Between Circuits
• Repeating Each Circuit x2 Sets (except circuit four, only x 1)

Warm Up - Hip Hinge + Squat, Plank Walk Outs, Low Lunge, Mountain Climbers, Push Ups, Slow Burpees, Jacks, lateral squats, High knees, Lunges

CIRCUIT ONE: Legs (Squats + Lunges)

Repeat x2

1. 2 Pulse Squat + Calf Raise
2. Squat Jumps (MOD: Squat + Reach)
3. Pass-Through Lunges Right/Left
4. Lunge Drops (MOD: lunge knee drive) Right/Left

REST 1 Minute

CIRCUIT TWO: Arms

Repeat x2

1. 1.5 Push Ups
2. Burpee + 2 Jabs (MOD: step back + add incline)
3. Tricep Dips
4. Lateral Hop + Crossbody Jab

REST 1 Minute

CIRCUIT THREE: Total Body

Repeat x2

1. Lateral Lunge + Balance Knee Drive Right/Left
2. 3 Lateral Bounds + 1 Knee Drive Explode
3. 2 Squats + 1 Plank Walk Out
4. Burpees

REST 1 Minute

CIRCUIT FOUR: Abs + Core

Repeat x1

1. Hold Side Plank, Right
2. Mountain Climbers
3. Hold Side Plank, Left
4. Seated Punches

Cool Down - 3 min

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