Name: Playbook - JTM FIT - Bodyweight Workouts: 20 Minute NO EQUIPMENT
Uploaded: 2024-03-27T11:08:07.062Z
Duration: 20 min
Description: Bodyweight Workouts: 20 Minute NO EQUIPMENT

Robby

Sandor

Brandon

James Nguyen

Niall

Markus

Got to 13 rounds 
1/13 on burpees on last round

Mark

Got up to 14 push ups and hit the 15 minute! Very happy I set out to get 12 rounds

James

I was only to do 6 of each by the end... definitely alot harder than I thought. Such a great simple but effective workout😓

Samuel

Brutal. Especially if you have taken few weeks off

Valentino

Got up to 10 reps. Not my greatest performance. Been on holiday for a week and a half and haven't been eating all that well. Struggle St. today!!!

Angelo

Still yet to find a workout/program of jays that I can’t say good things about 💪

Brendan

Jake

Damn. Totally gassed. Got thru 12 rounds *had to leave the clock run for an extra 15 seconds though 😜*

Christopher

Great workout! I think I mixed it up a bit and instead od doing 1 rep of each excercise I carried on for 50sec and moved on to the next one...🙈🙈🙈 Completed 4 sets and I'm laying on the floor tyring to get up🤣🤣🤣

Przemek

Needed something simple tonight 🫵🏼🫵🏼

Jason

Got 10 rounds in idk if that’s good or in the middle of low lol still a quick pump!!! 💪🏼💪🏼💪🏼💪🏼

Always a great and burner with the body weight 💪🏽💪🏽💪🏽

Cody

I needed something quick and a pump💪🏽💪🏽💪🏽 hell yea

This was a banger since I had very limited time today thanks J 💪🏽💪🏽💪🏽💪🏽

So hard today. Got to 11 rounds of 5 burpees.
Dropped off from last week. 
Felt heavy like a stone 😂

Made it to 12 and got the push ups done. Will test again soon when not hungover 😂

Pa Tollbom

Mario

Hannah

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

-Walkout Push Ups 
-Bodyweight Squat w/ 2 Sec Pause
-Burpees

WORKOUT: 15 Minute AMRAP

Start off by performing 1 rep of each exercise one after the other with no rest in between. Then do 2 reps of each. Then 3. Then 4 and so on. Continue to add 1 rep to every set for the entire 15 minutes. Complete as many rounds as you can! Rest as little as possible and keep good form!

-Push Ups
-Jump Squats
-Burpees

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. Do 1 set.

-Walkout Push Ups 
-Bodyweight Squat w/ 2 Sec Pause
-Burpees

- Start in standing position 
- Bend your knees and hinge forward placing your hands on the floor
- Walk your hands forward until you are in a high plank position
- Lower down into the push-up keeping your elbows tight to your body until your chest lightly touches the floor
- Press yourself up bracing your core until your arms are locked out
- Then walk back up the starting position

Modifications: shorten the range of motion on the push ups or remove the push ups altogether and just do walkouts

Walkout Push-ups

- 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

- 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

Start off by performing 1 rep of each exercise one after the other with no rest in between. Then do 2 reps of each. Then 3. Then 4 and so on. Continue to add 1 rep to every set for the entire 15 minutes. Complete as many rounds as you can! Rest as little as possible and keep good form!

- Start with your hands just outside the shoulders, shoulders over the wrists, feet together and core braced
- Lower down with control keeping your elbows tight to your body leading with your chest until it lightly touches the floor
- Press back up to full extension squeezing your chest at the top
- Keep your core braced throughout

Modifications: use an elevated surface like a low plyo box or bench an or shorten the range of motion on the push ups

Push-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 then 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

Jump Squats

15 Minute AMRAP

Bodyweight Workouts: 20 Minute NO EQUIPMENT

Bodyweight Workouts: Cardio / Core TABATA Workout

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

Just a little warm up before NY Shred💪💪💪

Pretty good for not having a gym available

John

Bodyweight Workout: Full Body

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.

Adam

Bodyweight Workout: Upper Body Push / Pull / Core

Awesome end of the year 2023 workout💪💪💪

Tony

Bodyweight Workout: 30 Minute NO Equipment Full Body

Kaiden

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.

Tomasz

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 Workouts: 20 Minute NO EQUIPMENT

Community

More workouts from JTM FIT