Ultimate 60-Minute Total Bodyweight Workout Session

This workout is broken into smaller circuits (that can be used to create other workouts)
60 second rest between each circuit

1. Warm Up
2. 10 Minute EMOM
3. 10 Minute Ladder Circuit
4. 10 Minute Metabolic circuit
5. Full Body Finisher
6. 10 Minute Abs Circuit
7. Post Workout Stretch

Warm Up

Circuit #1
10 MINUTE EMOM
1. 10 Air Squats – 4 – T-Push Ups (2 each side) – 4 Burpees
2. 8 Reverse Lunge (4 per side) – Hindu (Judo) Push ups 5 reps – Jumping Jacks 10

Circuit #2
Ladder Circuit – 10 Minute
Climbing 30 Seconds Bodyweight Workout
Perform each exercise for 30 seconds. You start with 1 exercise and perform this exercise for 30 seconds and then rest 30 seconds. Then you add another exercise, so you perform 2 exercises each for 30 seconds and then rest for 30 seconds, then you perform 3 exercises and rest, then 4 exercises up to exercise 6

1. Cardio Variation – High Knees
2. Alternating Lunge Variations
3. Bear Push Ups variations)
4. Ab Variations
5. Chest to Ground Burpees

Circuit #3
Metabolic Circuit
Perform each exercise for 45 seconds of work followed by 5 seconds rest one after the other for 2 straight rounds

1. Jumping Lunge (5) and Reach to High Knees (10)
2. Blast Off Push Up to Mountain Climbers (4)
3. Frog Squats (3) to Burpee Thrusters (2)
4. Russian Kicks (4) to Triceps Extensions (4)
5. Advanced Superman Scorpions

Circuit #4
Total Body Finisher
Perform 10 reps per exercise one after the other
1. Total body squats (touch floor at bottom)
2. Dive Bombers
3. Alternating Swing Lunges (Forward to Reverse Lunge)
4. Abs Bicycles
5. Sprawl Frog Kicks
6. Kick Outs
7. Superman Prone Shoulder Press
8. Predator Squats
9. Plank Body Raise
10. Burpees

Circuit #5
10 Minute Metabolic Abs
Perform each exercise for 40 seconds of work followed by 20 seconds rest one after the other for 1 round. Total workout = 10 minutes

1. Hollow Hold Flutter Kicks
2. Abs Bicycles (4) to Knee Grab
3. Bird Dog
4. Alternating Single Leg Raise Reverse Crunch
5. Russian Twists (4) to Abs In and Outs (4)
6. Slight Wide Leg Crunch
7. Side Plank Dip to Reach Unders
8. Side Plank Dip to Reach Unders
9. Figure Eights
10. Abs Spring Ups

Post Workout Stretch