Body Weight Workout Challenge (No Equipment)

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Hi Everyone!

It’s time for a new workout! This workout is set up a little bit differently. It’s only 5 exercises, and the challenge is to complete 5 rounds. The video is below.

You can set this routine up a few ways:

  • Complete 5 Rounds, 10 Reps Per Exercise. Time the workout to see how long it takes you to complete all 5 rounds.
  • Set your interval for 25 rounds of 10/50 for a 25-Minute HIIT version of this workout.
  • Set your timer for a pre-selected length of time (IE 15 or 20 Minutes) and get in as many rounds as possible (AMRAP).
  • When you are pressed for time get in one quick round of this workout as a metabolism/energy boost.

Each technique will give you a great workout! It’s fun to switch up the challenge, and it keeps your body from adapting to a specific workout style. I like versatility in my workouts, because I like to be ready for any opportunities/experiences life might throw my way!

In other fitness related news: I ran the Pittsburgh Half Marathon yesterday. I ran it with two friends, and it was a very different experience compared to my first two Half Marathons. I will be writing a post about the experience, so be sure to check back! After running, I also did my second Sky Dive! It was a day full of adventures!

Have fun with today’s workout!

Melissa

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After the Pittsburgh Half Marathon

 

 

10 Reps Per Exercise, Repeat 5X

  1. Burpee
  2. Plie Jump
  3. Single Leg Frogger Pushup
  4. Lunge Jump
  5. Spiderman Plank Jack
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Burpee: Part 1

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Burpee: Part 2

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Burpee: Part 3

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Burpee: Part 4

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Plie Jump: Part 1

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Plie Jump: Part 2

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Single Leg Frogger Pushup

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Lunge Jump

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Spiderman Plank Jack: Part 1

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Spiderman Plank Jack: Part 2

 

15 thoughts on “Body Weight Workout Challenge (No Equipment)

  1. This was a awesome workout! its a killer!! I did 5 round รก 10 reps/exercise. And I’m positive I’m gonna feel it tomorrow! ๐Ÿ˜›

  2. Melissa, I love your workouts, and I am thinking of competing in a bikini competition at the end of August. I admire that your an OT, and you do all this extra stuff so that people like me can enjoy your workouts. I have lost around 15 lbs doing your workouts. I am nurse and a mother of two. I gained a lot of weight with both pregnancies. I am 5″1″ weigh 129 and have a body fat % of around 30. Do You think I can use your workouts and prepare for the competition?

    • benderfitness

      Absolutely! The Bikini Series workouts are the exact workouts that I used to train for my first competition. Let me know how it is going along the way!

  3. Anonymous

    I did the excercises 4 times ,next time I’ll try to do it 5 times like you say “you gotta listen to your body” and mybe next time my body will let me do it 5 time.Ive been doing your excercises for 2 months now and I gotta tell you they are killers and I love them, there are so many work outs I didnt even heard of, well thank you so much for sharing ALL these work outs with us!!!!

  4. I did the excercises 4 times ,next time I’ll try to do it 5 times like you say “you gotta listen to your body” and mybe next time my body will let me do it 5 time.Ive been doing your excercises for 2 months now and I gotta tell you they are killers and I love them, there are so many work outs I didnt even heard of, well thank you so much for sharing ALL these work outs with us!!!!

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