Free personalized workout plan

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

Female, Male

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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Average Exertion

40%

Average Cardio Intensity

30%

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

3 minutes

Genders

Female, Male

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

40%

Workout Type

Full Body

Avg Cardio Intensity

30%

Week 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.

ExerciseSetsRepsRestNotes
1A. Burpee50s1 reps0s
1B. Kettlebell Swing
50s1 reps0s
2. Inner-Thigh Lift
50sAMAP reps10s
Left Leg
3. Staggered-Hands Pushup50sAMAP reps10s
Use single leg. To decrease difficulty, use 2 legs or knees.
4. Inner-Thigh Lift
50sAMAP reps0s
Right Leg
Date Created: 1/1/20, 5:48 AM

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

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