Indoor Home Routines : Body Weight Drills

Welcome Forums Fitness Q&A|Training Routines Indoor Home Routines : Body Weight Drills

This topic contains 10 replies, has 2 voices, and was last updated by  Boone 2 months, 2 weeks ago.

Viewing 11 posts - 1 through 11 (of 11 total)
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  • #10441767 Score: 1 | Vote up

    Boone
    Moderator
    • Posts: 214
    29 pts

    Feel free to share routines.

    1 to 10 Beginner

    1 to 10 / 10 to 1 Intermediate to Advanced

    Simple 2 exercises Jumping Jacks & Squats with a 1to10 10to1 rep count

    1 Jumping Jack 1 Squat / 2 Jumping Jacks 2 Squats….to 10 Jumping Jacks 10 Squats

    then 10 to 1

    10 Jumping Jacks 10 Squats / 9 Jumping Jacks 9 Squats….to the end 1 Jumping Jack 1 Squat

    #10442082 Score: 0 | Vote up

    anguishzz
    Contributor
    • Posts: 7
    2 pts

    Is there more coming? I’ve been doing advanced for a week now…lost a few pounds and my horse is happier for it? 194lbs

    #10442138 Score: 0 | Vote up

    Boone
    Moderator
    • Posts: 214
    29 pts

    Hi, so for the next few I will share workouts I use to run for my morning boot camp classes. This is for more an intermediate level, meaning you understand names of drills without really the need to look them up, running time about 45 minutes to an hour dependent on speed of drills and break times.

    #10442139 Score: 1 | Vote up

    Boone
    Moderator
    • Posts: 214
    29 pts

    Squats x20
    Jump Squats x20
    Skip Lunges x20 (count each single leg lunge as 1)
    Wall Sit 90 seconds
    Rest 1 minute
    5 Sets

    —————-

    Push Ups x20 (Regular or on the knees)
    Dips x20 (Off a stable chair or surface legs bent at 90 degrees or straight out front)
    Plank on Elbows 90 seconds
    Rest 1 minute
    5 sets

    —————-

    Crunches x50
    Cross Knee Crunch x50
    1/4 Crunch x25
    Rest 1 minute
    2 sets

    #10442478 Score: 1 | Vote up

    Boone
    Moderator
    • Posts: 214
    29 pts

    2 minute rounds each

    1st
    Squats x4
    Jump Squats x4
    Forward Lunges x4

    2nd
    Push ups x4
    High Plank Shoulder Taps x4
    Diamond Push ups x4

    3rd
    Jack Knives x4
    Leg Lifts x4
    Crunches x4

    #10442674 Score: 1 | Vote up

    Boone
    Moderator
    • Posts: 214
    29 pts

    Lower Body Routine

    2 to 4 sets

    Squats x20
    Jump Squats x20
    Forward Alternating Lunges x20
    Jump Lunges x20

    Finish with Squats 1 to 5 – 5 to 1 with a 5 second Squat Hold in between
    ie

    Squat x1 > Squat Hold 5 seconds
    Squat x2 > Squat Hold 5 seconds
    Squat x3 > Squat Hold 5 seconds
    Squat x4 > Squat Hold 5 seconds
    Squat x5 > Squat Hold 5 seconds
    Squat x5 > Squat Hold 5 seconds
    Squat x4 > Squat Hold 5 seconds
    Squat x3 > Squat Hold 5 seconds
    Squat x2 > Squat Hold 5 seconds
    Squat x1 > Squat Hold 5 seconds

    #10442683 Score: 1 | Vote up

    Boone
    Moderator
    • Posts: 214
    29 pts

    Did this for my class today:

    5 rds

    Jacks x25
    Tuck Jumps x10
    Push Ups x20
    Tricep Dips x20
    Sit Ups x20
    Rest 30s to 1 minute

    #10442726 Score: 1 | Vote up

    Boone
    Moderator
    • Posts: 214
    29 pts

    Rd1
    Jumping Jacks x50
    Burpees x10
    Squats x50
    Push Ups x25
    Sit Ups x50
    Running on the spot high knees 2m
    Rest 1m

    Rd2
    Jumping Jacks x50
    Burpees x10
    Squats x40
    Push Ups x15
    Sit Ups x40
    Running on the spot high knees 90s
    Rest 1m

    Rd3
    Jumping Jacks x50
    Burpees x10
    Squats x30
    Push Ups x10
    Sit Ups x30
    Running on spot high knees 1m

    #10442748 Score: 1 | Vote up

    Boone
    Moderator
    • Posts: 214
    29 pts

    Timed Drills
    Countdown

    x4 Minutes x4 Exercises x4 Reps
    Jumping Jacks
    Sit Ups
    Squats
    Mountain Climbers (double leg count) AKA Hop Ins

    Rest 1 minute

    x3 Minutes x3 Exercises x3 reps
    Jump Squat
    Push Ups
    Lying Leg Lifts

    Rest 1 minute

    x2 Minutes x2 Exercises x2 Reps
    Burpees
    Jack Knives

    Rest 1 minute

    x1 Minute x1 Exercise x3 Sets
    Jumping Jacks
    Rest 30 seconds
    Bicycles
    Rest 30 seconds
    High Knees (Running on Spot)

    #10442756 Score: 1 | Vote up

    Boone
    Moderator
    • Posts: 214
    29 pts

    Countdown

    Rd1
    Skip 3 minutes
    Jumping Jacks x50
    Squats x40
    Push Ups x30
    Sit Ups x20
    Burpees x10

    Rest 1 minute

    Rd2
    Skip 3 minutes
    Jumping Jacks x40
    Squats x30
    Push Ups x20
    Jack Knives x10

    Rest 1 minute

    Rd3
    Skip 3 minutes
    Jumping Jacks x30
    Lunges x20
    Diamond Push Ups x10

    Rest 1 minute

    #10442765 Score: 1 | Vote up

    Boone
    Moderator
    • Posts: 214
    29 pts

    2 minute Skipping

    4x4x4
    4 Minutes 4 Exercises 4 Reps
    Squats
    Push Ups
    Jumping Jacks
    Jack Knives

    Rest 1 minute

    3 minute round
    2 Burpees
    10 Knee to Chest (abs in a V-Sit)

    Rest 1 minute

Viewing 11 posts - 1 through 11 (of 11 total)


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