Home › Forums › The Love 4 Fitness › Indoor Home Routines : Body Weight Drills
- This topic has 18 replies, 6 voices, and was last updated 1 year, 4 months ago by DaveT.
-
AuthorPosts
-
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
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.
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 setsLower Body Routine
2 to 4 sets
Squats x20
Jump Squats x20
Forward Alternating Lunges x20
Jump Lunges x20Finish with Squats 1 to 5 – 5 to 1 with a 5 second Squat Hold in between
ieSquat 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 secondsRd1
Jumping Jacks x50
Burpees x10
Squats x50
Push Ups x25
Sit Ups x50
Running on the spot high knees 2m
Rest 1mRd2
Jumping Jacks x50
Burpees x10
Squats x40
Push Ups x15
Sit Ups x40
Running on the spot high knees 90s
Rest 1mRd3
Jumping Jacks x50
Burpees x10
Squats x30
Push Ups x10
Sit Ups x30
Running on spot high knees 1mTimed Drills
Countdownx4 Minutes x4 Exercises x4 Reps
Jumping Jacks
Sit Ups
Squats
Mountain Climbers (double leg count) AKA Hop InsRest 1 minute
x3 Minutes x3 Exercises x3 reps
Jump Squat
Push Ups
Lying Leg LiftsRest 1 minute
x2 Minutes x2 Exercises x2 Reps
Burpees
Jack KnivesRest 1 minute
x1 Minute x1 Exercise x3 Sets
Jumping Jacks
Rest 30 seconds
Bicycles
Rest 30 seconds
High Knees (Running on Spot)Advanced (needs timer)
4 rds with a 90 second rest between rds.Set 1. Burpees x25 4rds
Set 2. Clapping Push Ups x 10 + Tuck Jumps x20 4 rds
Set 3. Squats x 50 + 30 second Squat Hold 4 rds
Set 4. Jumping Jacks x50 + Crunches for 60 seconds + 1/4 Crunches for 30 seconds 4 rds.Want to try a challenging workout. i call this the high intensity upper body blast.
try this and let me know how long it took you to complete?
You can do this one of two ways, by yourself or with a partner. your call.
If you do this alone start like this.
(round 1)
Skipping rope and skip 100 x’s, lightly jog on the sport for 30 seconds
(round 2)
Skipping rope and skip 100 x’s, 20 mountain climbers (each leg), lightly jog on the sport for 30 seconds
(round 3)
Skipping rope and skip 100 x’s, 20 mountain climbers (each leg), 20 pushups, lightly jog on the sport for 30 seconds
(round 4)
Skipping rope and skip 100 x’s, 20 mountain climbers (each leg), 20 pushups, 20 bike crunches, lightly jog on the sport for 30 seconds
(round 5)
Skipping rope and skip 100 x’s, 20 mountain climbers (each leg), 20 pushups, 20 bike crunches, 20 clap pushups, lightly jog on the sport for 30 seconds
(round 6)
Skipping rope and skip 100 x’s, 20 mountain climbers (each leg), 20 pushups, 20 bike crunches, 20 clap pushups, 20 burpiesSimple routine timed rounds
3 rounds 3 exercises 3 minutes
Round 1
3 minutes:
5x Jumping Jacks
5x Squats
5x Push UpsRest 1 minute
Round 2
3 minutes:
4x Forward Lunges (single leg count)
4x Hop Ins (Push Up position, hop the knees between the hands)
4x Floor Dips (Tricep exercise)Rest 1 minute
Round 3
3 minutes:
3x Leg lifts with Thrusters
3x Jack Knives
3x Straight Leg Sit Ups with a Jab CrossRoutine:
5 sets30 seconds
Squats
15 seconds
Forward Lunges
60 seconds
Bottom Push Ups starting on Knees to a full stop bottom releasing hands come up and alternate with a Palm to Elbows push up. Repeat
(Repeat back to Squats)Burnout:
1 to 5 – 5 to 1 Jump Squats
10 JacksBreakdown:
1 Jump Squat
10 Jacks
2 Jump squat
10 Jacks…
to 5 Jump Squats then 5 again down to 1Core:
2 sets30 seconds
Plank
Crunches x20
Single Leg Up Cross Knee Crunch x10
(Repeat back to Plank) -
AuthorPosts
- You must be logged in to reply to this topic.