Name: Playbook - JTM FIT - Bodyweight Workout: 20 Min Full Body
Uploaded: 2024-03-27T11:08:07.302Z
Duration: 45 min
Description: Bodyweight Workout: 20 Min Full Body

Awesome if you travel and don’t have gym around.

Tomasz

Great way to start my body weight workout while traveling!

Maria

Angelo

Preet

Nabeel

Hannah

Warm Up: Perform each exercise for 50 seconds resting 10 seconds in between each exercise. Do 1 set. If you have any other exercises that you like to do with your warm ups feel free to do those as well.

-Walkout Push Up T Frame
-Back Lunge T Spine Rotation
-Superman Lift to Push Up
-Bodyweight Squat w/ 2 Second Pause
-High Knees

Bodyweight Workout: Set #1 you will perform each exercise for 60 seconds with a 10 second rest in between exercises. Once you finish the last exercise, rest 45 seconds. Set #2 you will perform each exercise for 50 seconds with a 10 second rest in between exercises. Once you finish the last exercise, rest 45 seconds. For the 3rd and final set, perform each exercise for 45 seconds with 15 seconds rest in between sets.

-Push Up to Plank
-Pendulum Lunge + Jumping Lunge
-Superman Lift + Prone Pull Up
-Sprinter Sit Ups
-Jump Squats w/ 2 Second Pause
-Burpee + 1 Push Ups

Tabata Core Finisher: Perform the exercise below for 20 seconds with 10 seconds rest in between sets. Do 8 sets.

-Plank Reaches

Cool Down: Perform each stretch for 30-60 seconds. Do 1-2 sets.

-Childs Pose to Arch
-Band S. Arm Lat Stretch (each arm)
-Pigeon Stretch (each leg)

Perform each exercise for 50 seconds resting 10 seconds in between each exercise. Do 1 set. If you have any other exercises that you like to do with your warm ups feel free to do those as well.

-Walkout Push Up Spider Lunge T Frame
-Back Lunge T Spine Rotation
-Superman Lift to Push Up
-Bodyweight Squat w/ 2 Second Pause
-High Knees

- Start standing, walkout to the high plank position 
- Complete a single push-up 
- Then, complete 
 a spider lunge to T frame on each side
- Then, walk back up to starting position 
- The whole sequence is 1 rep

Modifications: shorten the range of motion on the push ups or remove the push ups altogether

Walkout Push Up Spider Lunge T Frame

- From a standing position take one big step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees or slightly below 
- As you descend in the lunge bring the arms forward 
- Twist the upper body in the direction of the front leg 
- Keep your chest tall be core engaged 
- Lower arms as you stand back up to the starting position
- Repeating on the opposite leg

Modifications: shorten the range of motion on the lunges

Back Lunges w/ T-Spine Rotation

- Lying face down on the ground, arms and legs extended. Turn your thumbs towards to ceiling 
- Engage your glutes then lift your arms off the ground contracting your entire back and shoulders
- Lower back to starting position with control
- Then, bring your hands to the sides of your body 
- Brace your core, press yourself off the ground to high plank position keeping your elbows tight to your body
- Lower back down to the bottom of the push up and repeat

*Avoid worming up out of the bottom of the push up. Really brace your core and press through your chest

Modifications: go from the knees on the push up

Superman Lift + Push Up

- Stand with feet a a little more than shoulder width
- Push your butt back and drive your knees outward as you descend in the squat
- Lower to 90 degrees or slightly below 
- Hold at the bottom for 2 seconds keeping your chest up and heels on the ground
- Drive through the heels to stand tall and repeat

Modifications: shorten the range of motion on the squats

Bodyweight Squat w/ 2 sec Pause

- Run in place bringing your knees above the crease of your hips
- Pump your arms with your high knees as if you were sprinting. Opposite arm opposite leg
- Keep good posture throughout

Modifications: only bring your knees up as far as you feel comfortable

High Knees

Warm Up

Set #1 you will perform each exercise for 60 seconds with a 10 second rest in between exercises. Once you finish the last exercise, rest 45 seconds. Set #2 you will perform each exercise for 50 seconds with a 10 second rest in between exercises. Once you finish the last exercise, rest 45 seconds. For the 3rd and final set, perform each exercise for 45 seconds with 15 seconds rest in between sets.

-Push Up to Plank
-Pendulum Lunge + Jumping Lunge
-Superman Lift + Prone Pull Up
-Sprinter Sit Ups
-Jump Squats w/ 2 Second Pause
-Burpee + 1 Push Ups

-Start in the high plank position with shoulders over your wrists and core braced 
-Lower down into a push up keeping your elbows tight to your body 
-Press back up keeping your core tight 
-Then, lightly drop down to the forearm plank 1 arm at a time 
-If you go down on your left come back up on your left and vice versa
-Keep your hips as square with the floor as possible throughout

Modifications: use shorten the range of motion on the push-ups and or use an elevated surface

Push Up to Plank

-Take a big step forward 
-Lower down with control until the front leg is at 90 degrees or slightly below 
-Keep your core braced and chest up 
-Drive through the heel of the front foot to push yourself back to the starting position
-Then, go right into a big step back and lower down to 90 degrees or slightly below 
-From this back lunge position, jump as high as you can landing in a back lunge on the other leg 
-Continue to alternate legs 
-1 forward lunge and 1 back lunge = 1 rep

Modifications: shorten the range of motion on the lunges. You can also pause for a second in between the forward lunge and back lunge. If the jumping lunge is too challenging, remove that entirely and do regular pendulum lunges

Pendulum Lunge to Jumping Lunge

- Lying flat on your stomach with arms extended, squeeze your glutes and lift up into the superman position
- Act as if you were holding on to a bar doing pull ups
- Pull your arms back keeping your elbows tight to your body and squeeze your lats
- Go back to the starting position and lower back down to the ground and repeat

Modifications: If the prone pull up is too difficult,  you can do regular superman lifts instead

Superman Lift + Prone Pull Up

- Lying on the ground with lower back pinned to the ground, legs extended, and arms overhead
- Explosively sit up, bringing one knee in towards your chest and opposite arm up towards that knee as if you were sprinting 
- Hold for a second squeezing your abs
- Lower back down with control 
- Then do the opposite side continuing to alternate sides

Sprinter Sit Ups

- Start with a shoulder width stance
- Push your hips back and down as you lower into the squat
- Keep your chest up and drive your knees outward
- Reach parallel or slightly below and pause for 2 seconds keeping tension in your quads 
- Drive up through your heels extending your legs and jumping as high as you can
- Land softly, going into the next rep

Modifications: shorten the range of motion on the squats and or reset in between each rep. You can also take out the jump all together and do regular squats with a 2 second pause

Jump Squat w/ 2 Sec Pause

- Start by placing your hands on the floor and jumping your back into the high plank position 
- Do 1 push up keeping your core tight and elbows tight to your body 
- Jump your feet under your hips then jump in the air touching your hands over your head 
- Land softly, then place your hands on the ground and kick back to the plank
- This time do 2 push ups then jump your feet under your hips and jump 
- Add 1 push up every single rep

Modifications: start by shortening the range of motion on your push ups and or using an elevated surface. You can also step your feet back and in as opposed to jumping then out then back in

Burpee w/ + 1 Push Ups

Bodyweight Workout

Perform the exercise below for 20 seconds with 10 seconds rest in between sets. Do 8 sets.

-Plank Reaches

- Elbows under shoulders and hands out front
- Actively squeeze abs and glutes the entire time
- Lift one arm and reach forward, touching the floor
- Return to starting position and repeat with the opposite arm
- Minimize the shifting of your hips as much as possible
- Repeating back and forth

Modifications: use an elevated surface like a low plyo box or bench

Plank Reaches

TABATA Core Finisher

Perform each stretch for 30-60 seconds. Do 1-2 sets.

-Childs Pose to Arch
-Band S. Arm Lat Stretch (each arm)
-Pigeon Stretch (each leg)

- Start off with straight arms extended out in front of your body and sit back on your heels as much as you can
- Hold for a second, then lift up and lower your hips to the floor keeping straight arms
- Brace you core when going back to the child’s pose 

Modifications: only lower your hips as far as you feel comfortable. If the arch portion bothers your back, just hold the child’s pose

Childs Pose to Arch

- Use a medium to heavy resistance band
- Attach a band high on the rack
- Grip the band with one arm and take a few steps back 
- Hinge forward at the hips, arm extended forward, use the tension on the band to stretch your lat
- Externally rotate your shoulder and turn your body towards the arm your stretching to intensify the stretch 
 - Repeat on the opposite side

Band S. Arm Lat Stretch

- From all fours, bring one knee forward and across the body
- Your ankle will be somewhere in front of the opposite hip
- Slide your opposite leg back and flatten your toes on the floor
- Lower your torso toward the floor to intensify the stretch
- Try and get your leg as perpendicular to the body as you can

Pigeon Stretch

Cool Down

Bodyweight Workout: 20 Min Full Body

Bodyweight Workouts: Cardio / Core TABATA Workout

Przemek

12min on the clock, high intensity and more reps💪💪💪 Needed it after Easter break😉👍

High intensity for a short workout, good workout after downtime (injury plus a bad case of the flu put me out for 6 weeks, 🤮)

Colin

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James Nguyen

Just a little warm up before NY Shred💪💪💪

Pretty good for not having a gym available

John

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Amazing… I died. Do it outside go an even bigger challenge.

Great, Only time for 3 Rounds due to work but I’ll take it. Q: what is a good modifier for hamstring walkouts ? Had a PCL fix and doesn’t really like em’.
Thx

Matty

Love the new body weight content 👍🏽👍🏽👍🏽💪🏽💪🏽

Jason

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I can feel my core engage a lot on this workout thanks JTM💪🏼💪🏼🫵🏼🫵🏼🫵🏼

First time trying this one 💪🏽💪🏽💪🏽💪🏽🔥🔥🔥🔥

Good controlled workout 🏋️‍♀️ I need to practice theses

Amanda

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Nick

Wow. So much tougher than it looked! Excellent

Michael Gallagher

Arm killer. I was praying for the dips to start. First time I enjoyed dips so much. I think pike push up is my weakest point.

Adam

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James

Awesome end of the year 2023 workout💪💪💪

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Had a little bit of a break last month back at it while raveling for work. Good one!!

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Miso

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Hell of a workout... just showed me how weak I am after summer holiday break🥵🙈

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Great workout for a rainy day when you don’t want to leave the house! Might try some of these exercises with a weighted vest next time I do it

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