Body Weight Workout: 16 Minute Total Body Workout

By Chris Davis

Experience

Beginner (1-2 years)

Days per week

1 day

Time

3 minutes

Genders

Goals

Fat Loss (Female | Male)

Gain Strength (Female | Male)

Increase Stamina (Female | Male)

Tone Body (Female | Male)

Description

Total Body Workouts are a great way to stay in shape, while working your entire body. This 16 minute total body workout emphasizes toning your legs. Also, you will work your core and upper body. You c

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Source

www.popworkouts.com

Equipment

Bodyweight, Kettlebell

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

3 minutes

Genders

Days per week

1 day

Goals

Fat Loss (Female | Male)

Gain Strength (Female | Male)

Increase Stamina (Female | Male)

Tone Body (Female | Male)

Description

Total Body Workouts are a great way to stay in shape, while working your entire body. This 16 minute total body workout emphasizes toning your legs. Also, you will work your core and upper body. You c

Show More

Equipment

Bodyweight, Kettlebell

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

www.popworkouts.com

Week 1

Day 1

Each round lasts for 30 Seconds, followed by 10 Seconds of rest. If you need to, take one minute off in between rounds. Today’s workout requires a sandbag and an equalizer, or something similar you can find around the house. The One-legged Pushups will work your upper body and abs, since you have to balance yourself on only 3 points.

Exercise	Sets	Reps	Rest	Notes
1A. Burpee No Jump Burpee by Forged FATHER	50s	1 reps	0s
1B. Kettlebell Swing	50s	1 reps	0s
2. Inner-Thigh Lift	50s	AMAP reps	10s	Left Leg
3. Staggered-Hands Pushup Staggered hand position plyometric push-ups by Wellman Wellness Training	50s	AMAP reps	10s	Use single leg. To decrease difficulty, use 2 legs or knees.
4. Inner-Thigh Lift	50s	AMAP reps	0s	Right Leg

Date Created: 1/1/20, 5:48 AM

Last Updated: 1/25/20, 5:48 PM

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