FREE Bodyweight “SMASH” Workout (3xWEEK)

Ok, so I get a ton of questions about workout routines and how to create bodyweight circuits that will trim the body down quickly. The best approach is to target the entire body, because in all honesty, targeting just your abdominal region (most common region of concern these days) is a thought of the past. The goal is to keep the heart rate up, keep it intense, minimize the chatting between exercises and you will see results in no time. Here is a bodyweight sequence that will burn the fat off your behind. Give yourself a few weeks and repeat it up to 3x week. Have fun!! By the way, are you following me on Twitter? If not, look for me: FITNESS102 (Go ahead, I’ll follow you in return:)

Condition level: Beginner

Goal: Fat loss, Coordination, Stabilization, Strength, and Stamina

Duration: Three months, 3 times per week workout

Session length: 30-40 minutes per workout

WARMUP

Quick jog (up block or around track)

Arm circles 30 seconds each way (forward and back)

20 Bodyweight squats

20 Jumping jacks

20 Pushups

**REMEMBER, ALWAYS PERFORM DYNAMIC STRETCHES PRIOR TO ENSURE THE MUSCLES ARE WARM AND PREPARED TO HANDLE ANY EXERCISE”

WORKOUT

Pushups (Continuous 1 Minute)

Sit-ups (Continuous 1 Minute)

Pushups 20 repetitions

Sit-ups 20 reps

Pushups 15 reps

Sit-ups 15 reps

Pushups 12 reps

Sit-ups 12 reps

Bodyweight Squats (Continuous 1 Minute)

Bodyweight V-Ups (30 seconds – This is a sit up where both the lower and upper body come off the ground to meet at a point above your stomach)

Alternate forward lunges (Continuous 1 Minute)

Bodyweight V-Ups (30 seconds)

Burpees (30 seconds – From the standing position, squat down and shoot your legs back so that you are now in the push up position. From there pull your legs back in stand up and jump with your arms overhead)

TAKE A BREAK (ONE MINUTE)

Jump rope (1 Minute)

Bodyweight Squats (1 minute)

Bodyweight V-ups (30 seconds)

Mountain climbers (30 seconds – While in the push up position pull your legs in one at a time so that you are essentially running in the horizontal position if you go fast enough)

TAKE A BREAK (ONE MINUTE)

At this point, you will be winded and it may be a struggle to continue. Stop here if you have to, but work you way back to this point. As you get stronger and you’re able to work through that anaerobic feeling, then proceed forward.

Jump rope (1 Minute)

25 Pushups

Arm circles (30 seconds)

15 Pushups

Arm circles (30 seconds)

10 Pushups

Arm circles (30 seconds)

Jump rope (1 Minute)

Bodyweight V-ups (30 seconds)

Jumping jacks (1 Minute)

Bodyweight V-ups (30 seconds)

Knees high jog (30 seconds)

Butt kicks jog (30 seconds)

Plank Hold (1 Minute)

TAKE A BREAK (DONE – YOU EARNED IT!!)

COOLDOWN