Bodyweight - F2lOnline

Bodyweight

Bodyweight

Make sure you have your timer ready ๐Ÿ‘€

What does an AMRAP Mean? – As many rounds as possible within 7 mins.

7 Min AMRAP
10 Full sit ups
20 Hip touches
10 Press ups
5 Chest to floor burpees.

1 Min plank

7 Min AMRAP
10 squats
20 Jump lunges
10 Lions
5 Chest to floor burpees.

Bodyweight programme

Legs & Abs here team, 10-1 style with 6 exercises, take your time with technique and good luck! The cut off is 15 mins ๐Ÿ”ฅ

10 squats
10 lunges
10 chest to floor burpees
10 Full sit ups
10 Leg raises
10 Negative crunches (Fast up and slowly down)
10-1 reps

Bodyweight ๐Ÿ’ช๐Ÿผ

5 min timer, 3 workouts, 15 mins of haaaard work ๐Ÿฅต How many rounds can you do within 5 mins? Let’s go ๐Ÿ‘‡

Workout 1 ( Time your 5 mins )

30 Starjumps
20 Hip Touches
10 Squats
5 C2F Burpees

Workout 2 ( Time your 5 mins )

30 pulse squats
20 lions
10 Tuck jumps
5 C2F Burpees

Workout 3 ( Time your 5 mins )

30 Bicycles
20 Crunches
10 Full sit ups
5 Leg raises

15 mins of graft!

Bodyweight workout ๐Ÿ’ช๐Ÿผ

Press GO on your stopwatch and you have the following workout to complete :

Every 60 seconds your exercise changes, once you’ve done the reps needed, you then do starjumps for the remainder of that minute.

1: 10 C2F Burpees whatever is left over on your stopwatch, starjump!

2: 50 Mountain climbers whatever is left over on your stopwatch, starjump!

3: 20 Press ups whatever is left over on your stopwatch, starjump!

4: 20 Backward lunges whatever is left over on your stopwatch, starjump!

5: 20 Lions with a jump whatever is left over on your stopwatch, starjump!

6: 50 High knees boxing whatever is left over on your stopwatch, starjump!

7: 30 Hip touches whatever is left over on your stopwatch, starjump!

8: 30 bicycles whatever is left over on your stopwatch, starjump!

9: 15 Burpee tuck jumps whatever is left over on your stopwatch, starjump!

10: 20 Press up squat thrusts whatever is left over on your stopwatch, starjump!

11: 15 upside down burpees whatever is left over on your stopwatch, starjump!

12: 30 Tuck jumps whatever is left over on your stopwatch, starjump!

After the 12th minute of work as a whole 60 seconds plank ๐Ÿ’ช๐Ÿผ

50 full sit ups
25 bicycles
10 crunches
Repeat twice – Done! ๐Ÿฅณ

Whole thing – 16/17 mins โœ…

Bodyweight workout

Walkouts x 10
Starjumps x20
Mountain climbers x30
Bicycles x40
Kickers x50
Repeat 3x

High knees boxing x50
Squat thrusts x40
Squat jumps x30
Press ups x20
C2F Burpees x10
Repeat 3x

30s crunches
30s Full sit ups
30s bicycles
30s plank
Repeat 3x ZERO rest

Bodyweight workout

10 press ups
20 star jumps
30 squats
20 hip touches
10 C2F Burpees

60 second plank

Repeat x4.

Every other round knock the plank down by 15 seconds.

So round 2 – 45 sec plank to finish

round 3 – 30 sec plank to finish

round 4 – 15 sec plank to finish

Time yourself throughout and let us know how long it takes you! ๐Ÿค“๐Ÿ’ช๐Ÿผ๐Ÿ’ฅ

Bodyweight workout
40 Seconds plank
40 seconds star jump
40 seconds burpees
40 seconds star jump
40 seconds floor to overheads
40 seconds star jump

Repeat for 20 minutes ( This works out at 10 sets! )

Bodyweight workout :

Fitness test this week guys!

Scapula raises
Chest to floor burpees
Floor to overheads
Press ups
Sit ups
Lunges
10 of everything – As many rounds as possible

20 Minute cut off point!

Bodyweight workout ๐Ÿ‘‡

Half a mile run / walk
100 Mountain climbers
50 floor touch to overheads
25 Burpees
10 Press ups
Repeat 3x for time – Let us know what you get! ๐Ÿฅต๐Ÿ’ช๐Ÿผโœ…

Bodyweight workout

20 Burpees
40 High knees boxing
60 Bicycles
80 Starjumps
100 mountain climbers
80 squats (fingertips must touch the floor)
60 Hip touches
40 press ups
20 burpees

TWICE for time. Let us know in ya chats what you got! ๐Ÿ˜ต

Bodyweight workout

On road or on the treadmill ๐Ÿ’ช๐Ÿผ

1 mile run
100 mountain climbers
80 squats (fingertips must touch the floor)
60 Hip touches
40 press ups
20 burpees
1 mile run

30 minute time cap.

Body Weight Workout!

Burpee Star Jumps

Press Ups

Floor Touch Squats

10 – 1 reps

Bodyweight Workout –

3 mile run / walk! Time yourselves and lets us know how you get on!!

Bodyweight – Time Yourself

10 – 1 reps

Rotating Skier Jumps / Steps

Palm 2 Floors

Press Ups

Squats

Reverse Snow Angels

1 Legged Burpees Right Leg

1 Legged Burpees Left Leg

1 minute Plank to finish

Bodyweight Workout

100 Press Ups

90 Supermans

80 Lunges

70 Mountain Climbers

60 Squats

50 Burpees

40 Starjumps

30 Tuck Jumps

20 Crunches

1 minute Plank

Once over. Great if your short for time. Perfect for a weekend workout too if you’re wanting something simple!!

 

Bodyweight Challenge yourself ;

Rest for as long as you like after the first round! 12 Minute madness workout.ย Repeat this – TWICE. Just do not stop between exercises.

Youโ€™ll need a Piece of Paper & a Pen :

Write down :

1 StarJumps

2 Kick Throughs

3 Bunny Hops

4 C2F Burpees

5 Press ups

6 Squats

7 Tuck Jumps

8 Hip Touches

9 Squat Thrusts

10 Running Climbers

11 Tricep Dips

12 Plank Up Down

 

Bodyweight workout – This is an interactive fitness test, where you time yourself for 20 minutes and tally up how many rounds you can do. If you do one round or 10 rounds it really doesnโ€™t matter, do YOUR best as you are your only competition.

100 Running climbers

10 Elevated Press ups

80 Running climbers

20 Starjumps

60 Running climbers

30 Jump Squats

40 Running climbers

40 Unbroken (if possible) Press ups

20 Running climbers

50 Mountain climbers

Completing the above 10 exercises constitutes as ONE round…ย Give this fitness test a go and let us know how many rounds you got in your groups!

 

Bodyweight workout

Legs bum and Tum

4 exericese legs and bum

Jump squats x10

Jumping lions x10

Lunges x10

Hold a squat 30 seconds

4 exercises Tum

Sit ups x10

Crunches x10

Thrusters x10

Sit up hold 30 seconds

Cardio circuit STRAIGHT after youโ€™ve done the 8 exercises above!

50 Starjumps

30 high knees

10 chest 2 floors

4 rounds

Time yourselves let us know how you get on!

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