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

1 minutes

Genders

Female, Male

Goals

Fat Loss (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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Equipment

Bodyweight, Other

Average Exertion

40%

Average Cardio Intensity

40%

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

1 minutes

Genders

Female, Male

Days per week

1 day

Goals

Fat Loss (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, Other

Avg Exertion

40%

Workout Type

Full Body

Avg Cardio Intensity

40%

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.


Repeat until you reach 16 minutes time, with a 1 minute rest after each circuit

, or follow the video for a training companion.

ExerciseSetsRepsRestNotes
1A. Burpee30s1 reps0s
1B. Sandbag Swing30s1 reps0s
Rest 10 seconds and proceed to the next exercises
2A. Inner-Thigh Lift
Inner-Thigh Lift
30sAMAPs0s
Left legTime between exercises: 10s
2B. Alternating Staggered Pushup30sAMAPs0s
Time between exercises: 10s
2C. Inner-Thigh Lift
Inner-Thigh Lift
30sAMAPs0s
Right leg

Date Created: 1/5/20, 3:39 PM


Last Updated: 1/25/20, 5:49 PM

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