Name: Playbook - JTM FIT - Bodyweight Workout: Full Body
Uploaded: 2024-03-27T11:08:06.988Z
Duration: 45 min
Description: Bodyweight Workout: Full Body

James Nguyen

Just a little warm up before NY Shred💪💪💪

Przemek

Pretty good for not having a gym available

John

Cicilia

Hannah

Francesco DMT1

Jake

The rest timer could be set automatically to the rest time given in the exercises rather than setting it yourself each time.

Niall

Mark

My first official workout is done💪💪💪 ooohhh it burns💥💥💥 Still feeling a bit week after the cold but getting there...it was great. Thanks Jay👍

Modifiers have helped me stay consistent!!

Matty

Another good one 👊🔥👊🔥👊🔥

Patrick

Was able to do the Spiderman push-ups w/o modifications this time around! Love it!

Jelly

Christopher

Love the workouts Jay!!!
Thanks so much, I  love the app!!

Jim Wallace

Spider man push ups destroyed my arms. 45 seconds of chin ups not doable for me had to take a break halfway. Loved the workout though.

Adam

Cody

Mathias Orellana Donoso

Justo lo que nesecitaba💪🏽💪🏽💪🏽

Mario

Full Body:

WARM-UP: Perform the prescribed time/reps of the exercises below with little to no rest in between exercises. Do 1 set.

1. Jump Rope x 3 minutes
2. Inch Worm Push Ups x 10-12
3. Squat to Back Lunges x 8
4. V Ups x 10
5. Burpees x 10

WORKOUT: Perform each exercise for 45 seconds resting 15 seconds in between exercises. Once you finish the last exercise, rest 1-2 minutes. Do 3-4 sets.

1. Chin-Ups or TRX Rows
2. Spider-Man Push-Ups
3. Explosive Squat Lunge Complex
4. V Up Complex
5. Burpee Broad Jump Backwards High Knees

CORE FINISHER: Perform the exercise below for 20 seconds resting 10 seconds in between sets. Do 8 sets. Make sure to keep that lower back pinned to the floor!

- Hollow Body Hold

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

Warm-up: Perform the prescribed time/reps of the exercises below with little to no rest in between exercises. Do 1 set.

1. Jump Rope x 3 minutes
2. Inch Worm Push Ups x 10-12
3. Squat Lunge Complex x 8
4. V-Ups x 10
5. Burpees x 10

- Skip rope with rope passing under your feet once each jump
- Keep good posture and stay on your toes/mid foot and be light on your feet
- Keep shoulders relaxed and let rotate the rope with your wrists not your shoulders

Modifications: mimic the jumping rope without the jump rope, jumping jacks

Jump Rope

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat and you are in a high plank position
- Do a push up keeping your elbows tight to the body and core tight 
- Walk your feet up as close to your hands as possible keeping you legs as straight as you can
- Walk your hands forward and back to the high plank position and repeat 

Modifications: do it with out the push up

Inch Worm Push Ups

- Complete a 1 squat then 1 back lunge on each leg
- The entire sequence equals 1 rep
- Make sure to keep your chest up and drive your knees outward on both movements

Modifications: shorten the range of motion on both the squats and the lunges

Squat Lunge Complex

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended overhead and upper back slightly off the ground 
- Raise your legs and your upper body off the floor, reaching for your toes 
- Lower yourself back to starting position with control and try not to use momentum

Modifications: don’t hold the hollow hold. Still pin your lower back to the ground but place your feet on the ground in between reps. You can also leave your upper half mostly on the ground and lift your legs towards you and then reach for the toes

V-ups

- 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
- Jump up in the air and bring your hands over your head

Modifications: take out the push-up. Take out the jump. 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

Burpees

Warm-up

Workout: Perform each exercise for 45 seconds resting 15 seconds in between exercises. Once you finish the last exercise, rest 1-2 minutes. Do 3-4 sets.

1. Chin-Ups or TRX Rows
2. Spider-Man Push-Ups
3. Explosive Squat Lunge Complex
4. V-Up Complex
5. Burpee Broad Jump Backwards High Knees

- Grab the bar with your palms facing you
- Engage your scapula then pull your body up keeping your elbows close to your body
- Squeeze your lats at the top then lower down with control until arms are full locked out

Modifications: use a band to assist, do jumping pull ups, do TRX or ring bodyweight rows, or prone pull ups

Chin-up

- Start in the high plank position with a shoulder width grip, hands under the shoulders, and core braced 
- Bring one knee toward the outside of your elbow as you lower down keeping your elbows tight to your body
- Lower until your chest is 1-2 inches from the floor then press yourself back up while simultaneously bringing your leg back to the starting position
- Repeat on other side and continue to alternate sides 

Modifications: use an elevated surface like a low plyo box or bench or break it up into two moves. Do a push up. Then, do a spider knee continuing to alternate sides

Spider-man 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

- Complete a single leg V-up with each leg then complete a regular V-Up
- Entire sequence equals 1 rep
- Make sure to perform each rep with control 

Modifications: if you can reach up to your toes just reach up as high as you can. You can also leave your upper half mostly on the ground and lift your legs more towards your hands still reaching up for the toes

V-Up Complex

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward jumping your feet under your hips 
- As you stand, swing your arms back
- Swing your arms forward, extending the legs
- Explode forward jumping as far as you can
- Land softly and with bent knees
- Do high knees going backwards to the starting point. Bring those knees above the crease of the hips

Modifications: remove the push-up from the burpee. Shorten the range of motion on the broad jumps. Just do little jumps forward

Burpee + Broad Jump + Backwards High Knees

Workout

Core Finisher: Perform the exercise below for 20 seconds resting 10 seconds in between sets. Do 8 sets. Make sure to keep that lower back pinned to the floor!

- Hollow Body Hold

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended overhead and upper back slightly off the ground 
- Keep tension through the body throughout the hold
- Keep that lower back pinned to the ground!

Modifications: hold arms to your sides and or bend your knees. The more you bend your knees the easier it will be

Hollow Body Hold

Core Finisher

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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

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Brandon

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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

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.

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Awesome end of the year 2023 workout💪💪💪

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Nabeel

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

Rob Kelly

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Miso

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Angelo

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Simon

Sean

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

Tomasz

Great way to start my body weight workout while traveling!

Maria

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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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