Anywhere, Anytime Bodyweight BURN

No weights, no gym, no equipment, NO PROBLEM! All you need for this workout is your beautiful body, but don’t underestimate it… You will be getting that heart rate up and feeling the burn!! This workout is great to do in conjunction with one of our ignite, sculpt, or shred workouts when you don’t have access to the gym, weights, are traveling, or need something you can do anywhere, anytime. Make this workout even more fun by taking it outdoors to the park or the beach and get some vitamin D at the same time!
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Squat

  • Distribute weight into heels and balls of the feet
  • Engage glutes and core throughout entire movement keeping chest up
  • Don’t let knees cave inward

Squat Pulses

  • Pulse between bottom and mid-squat
  • Keep glutes, inner, and outer quads engaged the entire time
  • Push knees outward to prevent caving in

Squat Jumps

  • Keep glutes and core engaged with chest up
  • Explode up landing softly onto your toes
  • Use arms for increased vertical and ease

Push Up Shoulder Tap

  • Keep glutes and core tight, back flat, and head in neutral alignment
  • Shoulders should be stacked on top of wrists
  • Keep elbows out and move to knees if needed

Commandos

  • Keep glutes and core tight, back flat, and head in neutral alignment
  • Shoulders should be stacked on top of wrists
  • Breathe through the movement and push yourself!

Shoulder Taps

  • Keep glutes and core tight, back flat, and head in neutral alignment
  • Keep body stiff to prevent swaying
  • Bring forearm back down to the mat softly after each tap

Step Up into Curtsy Lunge

  • Push through heel on step up
  • When lunging, keep your front knee (leading leg) behind the toe
  • Bring back leg behind and to the side of your lead leg to perform curtsy movement

Split Squat

  • Play with positioning to find your balance and stance that feels good to you
  • Knee should never go past toes on your leading lunge leg
  • Keep core tight, chest upright and squeeze through glutes, quads, and hamstrings

Lunge Jumps

  • Knees should always stay behind toes
  • Keep core tight, chest up, and use arms to help maintain position and balance
  • Land softly into the lunge position absorbing any downward force

Tricep Dips

  • Keep elbows in
  • Squeeze tricep at the top of the movement
  • Perform dip until arms reach a 90 degree angle

Reverse Table Top Toe Touch

  • Knees should be directly over ankles and shoulders over wrists
  • Squeeze glutes, core, and keep chest up
  • Alternate opposite toe touches while keeping body neutral to prevent swaying

Plank Reach

  • Keep glutes and core tight, back flat, and head in neutral alignment
  • Maintain stiff body to prevent swaying
  • Squeeze lats, delts, and core as you bring each arm up