Name: Playbook - JTM FIT - Bodyweight Workout: 30 Minute NO Equipment Full Body
Uploaded: 2024-03-27T11:08:07.220Z
Duration: 30 min
Description: Bodyweight Workout: 30 Minute NO Equipment Full Body

James

Awesome end of the year 2023 workout💪💪💪

Przemek

Tony

Great workout when you travel and don’t have gym equipment

Tomasz

Kaiden

Only completed 2 rounds as I was on holiday in Brisbane and ran short of time.

Angelo

Loved that, simple exercises but effective 🥵

Hannah

Jakub

Daniel

Mark

Always love body weight💪🏽💪🏽💪🏽 esp. full body keeps my body guessing

Jason

Stressful enough to restart from days off. Thanks!

Raffaele

On holiday, still wanted to train so this body weight hit was awesome, out on the balcony training, burnt more calories than normal, thanks Jay 😀💪🏻

Roxane

Matt

Deluca81

Those pike push ups man. With only 10 seconds rest . Tough. Loved Hollow Rocks, ABS on fire

Adam

WARM UP: Perform each exercise for 50 seconds resting 10 seconds in between exercises. Do 1 set.

-Walkouts 
-Bodyweight Squat Press
-Push Up Spider Lunge T Frame

BODYWEIGHT CIRCUIT: Perform each exercise for 50 seconds resting 10 seconds in between exercises. Once you finish the last exercise, rest 1-2 minutes. Do 3 sets for a proper full body no equipment burn!

*If you have extra time then do a 4th set💪🏻

-Plank Walk Push Ups
-Explosive Squat Lunge Complex 
-Pike Push Ups
-Leg Lift to Pulse
-Burpee 6 High Knees
-Hollow Rocks

Go to the cool down tab to get some great stretches in after you’ve completed the workout!

Perform each exercise for 50 seconds resting 10 seconds in between exercises. Do 1 set.

-Walkouts 
-Bodyweight Squat Press
-Push Up Spider Lunge T Frame

- Start standing
- Bend your knees and hinge forward placing your hands on the floor
- Walk your hands forward until you are in a high plank position. Hold for 1 second
- Walk back up to the starting position

Walkouts

- Stand with feet shoulder width apart
- Lower into the bottom of a squat pushing your hips back and down and driving your knees out. 
- Lower to 90 degrees or slightly below 
- Drive through your heels to stand up our of the squat pressing your fists up to the overhead position as if you had dumbbells in your hands
- Do not arch your back on the press
-Lower hands back to starting position and repeat

Modification: shorten the range of motion on the squats

Bodyweight Squat Press

- Start in the high plank position. Shoulders over the wrists, core braced and feet about hip width
- Lower down into the push up keeping your elbows tight to your body
- Brace your core and press yourself back up to the high plank
- Bring one foot close and to the outside of the hand
- Post on one arm while opening up your chest and bringing the other arm back as far as you can
- Return to the high plank position, do a push up, then do a spider lunge T frame on the other side
- Continue to alternate sides

Modifications: shorten the range of motion on the push ups or take out the push ups all together. You can also use an elevate surface

Push-up Spider Lunge T Frame

WARM UP

Perform each exercise for 50 seconds resting 10 seconds in between exercises. Once you finish the last exercise, rest 1-2 minutes. Do 3 sets for a proper full body no equipment burn!

-Plank Walk Push Ups
-Explosive Squat Lunge Complex 
-Pike Push Ups
-Leg Lift to Pulse
-Burpee 6 High Knees
-Hollow Rocks

- Start in the high plank position. Shoulders over wrists, core braced, and feet about shoulder width
- Walk yourself laterally the length of your workout mat without crossing your hands
- Once you get to the end, do a push up lowering down until your chest lightly touches the floor
- Brace your core and press yourself out of the bottom of the push up 
- Walk back to the starting position, do another push up then repeat going back and forth
- Keep a perfect plank position throughout!

Modifications: shorten the range of motion on the push ups. You can also use an elevated surface like a workout bench or something of that nature

Plank Walk Push-ups

- Complete a jump squat into jumping back lunges with on each leg
- Lower to 90 degrees or slightly below 
- Make sure to drive your knees outward, jump as high as you can, and land softly 
- This sequence is 1 rep

Modifications: shorten the range of motion on the squats and lunges. You can also take out the explosive portion for each and just do a squat to back lunges

Explosive Squat Lunge Complex

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended, on your toes, and arms locked out. Create a V shape as much as you can
- Lower forward and down so that you essentially create a tripod
- Very lightly touch your head to the ground or come close to it
- Lower dow with control. Do not slam your head on the ground!
- Press through the shoulders back up to the starting position

Modifications: shorten the range of motion

Pike Push-ups

- Lying on the floor, legs extended and hands behind your head to remove the arms from assisting with the movement
- Keep feet together, toes pointed quads flexed, and lower back pinned throughout
- Raise your legs straight up 
- At the top raise your hips off the ground, lifting feet toward the ceiling
- Lower back down with control keeping your lower back pinned to the ground

Modifications: extend arms out to the side and put them on the floor using them for assistance as needed. Place hands under under your butt which will support your lower back making the movement easier

Leg Lift to Pulse

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Press your body back up and jump your feet under the hips
- Stand tall and fire 6 high knees. Bring your knees above the crease of your hips, pump arms as if you are sprinting, and keep core engaged

Modifications: take out the push-up and keep the rest of the exercise as is.  Instead of jumping backward into your burpee and jumping back in, just step out and back to the high plank and then step back in to stand tall. Then, do the high knees

Burpee + 6 High Knees

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended overhead. Upper back is slightly off the ground 
- Keep tension through the body throughout 
- Rock your body forward and back
- Don’t rock up so far that your feet touch the ground and don’t rock so far back that your legs are at 90 degrees. Find that middle ground

Modifications: hold hands to your sides and or bend your knees while rocking back and forth

Hollow Rocks

BODYWEIGHT CIRCUIT

Bodyweight Workout: 30 Minute NO Equipment Full Body

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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

Bodyweight Workouts: MMA AMRAPS

James Nguyen

Just a little warm up before NY Shred💪💪💪

Pretty good for not having a gym available

John

Bodyweight Workout: Full Body

Robby

Sandor

Brandon

Bodyweight Workouts: 20 Minute NO EQUIPMENT

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 👍🏽👍🏽👍🏽💪🏽💪🏽

Bodyweight Workout: Legs

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

Bodyweight Workout: Parallette Core

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.

Bodyweight Workout: Upper Body Push / Pull / Core

Markus

Andrew Hartman

Bodyweight Workout: Full Body 20 Minute AMRAP💪🏻

Nabeel

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

Rob Kelly

Bodyweight Workout: 20 Minute Lower Body AMRAP🔥

Miso

Bodyweight Challenge💪🏻

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

Bodyweight Workout: NO EQUIPMENT Upper Body Workout🔥

Yup, bodyweight can still kick  your butt💪💪💪

Simon

Sean

Bodyweight Workout: Upper Body Push / Pull🔥

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

Great way to start my body weight workout while traveling!

Maria

Bodyweight Workout: 20 Min Full Body

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

Bodyweight Workout: 30 Minute NO Equipment Full Body

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