Body By Momentum
Perfect for Anytime. Anywhere.
Welcome to Body By Momentum
Friends, we are bringing the heat with 10 complete, equipment-free workouts to get you fired up and ready to work every muscle in your body. Each workout is designed to last between 10-20 minutes, which means you can do them anywhere and even squeeze them into your busiest days! We just require your energy and all out effort. Our workouts focus on challenging your cardiovascular system with lots of highintensity interval training, along with alignment-focused strength work and an emphasis on core stability. We've got your back (and your abs, pins and guns!) covered in this tough-but-fun workout series. Are you ready to get a Body By Momentum?!!! Lets get training. Team Momentum xx
WARMUP Prime and prep your body for the workout ahead with these dynamic and functional mobility exercises. Make sure to move slowly and intentionally through the series, paying close attention to your body alignment. Start the main set when you feel nice and warm. Let’s begin!
All exercises to be performed for 30-40 seconds each, with control: 55 Leg swings (forward/back and side to side) 55 Shoulder rotations (backward) 55 Shoulder rotations (forward) 55 Shoulder rolls (back and down, retracting scapula to the rear) 55 Thoracic rotations (arms swing outward as you rotate torso) 55 Hip circles (hands on knees, both directions) 55 Neck rolls (side-to-side, both directions) Directly followed by 20 seconds of each exercise back to back : 55 High knees
55 Mountain Climbers
55 Lunges
55 Jumping Jacks
55 Butt Kicks
55 Squats
1 Total Body Tabata Designed by Dr. Izumi Tabata to increase anaerobic fitness, the Tabata-style interval demands 20 seconds of maximal effort followed by 10 seconds of total rest, repeated 8 times for a 4-minute “Tabata” set. This workout combines 3 full Tabata sets with three 60-second rest periods between for a 15-minute, high-intensity effort that will leave you breathless yet completely satisfied!
20 seconds of maximal effort followed by 10 seconds full recovery
SET A
SET B
Alternating intervals of LUNGE JUMPS and PUSH-UPS for 8 rounds
Alternating intervals of BURPEES and BICYCLE CRUNCHES for 8 rounds
(rest 60 sec)
(rest 60 sec)
SET C Alternating intervals of JUMP SQUATS and COMMANDOS (walking hand to elbow plank) for 8 rounds
*COOL DOWN*
(rest 60 sec)
Trainer Tip: Download the free app ‘Seconds’ and set your workout to ‘Tabata Timer’
2 30-60-90 It’s all about the clock with this increasingly challenging workout set. Each set lasts for three minutes and focuses on three levels of the same exercise, “stacked” in reverse order of difficulty (hardest first, then moderate, then easiest).
You’ll perform the exercises for 30 seconds (hardest), then 60 seconds (moderate), then 90 seconds (easiest), making sure to stay moving throughout all 3 minutes. Rest for 60 seconds, then move on to the next set. Prepare to fatigue all your major muscle groups in this 16-minute set! You’ll love it.
CARDIO SET 30 seconds BURPEES / 60 seconds HIGH KNEES / 90 seconds JUMPING JACKS (rest 60 sec)
ARMS SET 30 seconds TRICEPS DIPS / 60 seconds PUSH-UPS / 90 seconds PLANK (rest 60 sec)
LEGS SET 30 seconds LUNGE JUMPS / 60 seconds SQUAT JUMPS / 90 seconds STEP-UPS or BOX JUMPS (rest 60 sec)
CORE SET 30 seconds V-UPS / 60 seconds BICYCLES / 90 seconds STRAIGHT-LEG DROPS (rest 60 sec)
*COOL DOWN*
3 Work-It Circuits Circuit training is a way of maximizing time and efficiency in a workout by moving quickly between exercises that train multiple muscle groups back-to-back.
In this set, you’ll be performing 60 seconds of each exercise with 20 seconds of rest in between, for a total of 13 minutes. Do your best to keep the intensity high when you’re working in each circuit station, and be strict on your rest periods to get the most out of this effective workout.
EXERCISE LIST (60 seconds each) 55 Mountain Climbers
55 3M Shuttle Run
55 Goblet Squats (Elbows Touch Knees)
55 Commandos
55 Push-Ups
55 Triceps Dips
55 Walking Lunges
55 Russian Twists
55 Plank Hip Twists
55 Plank Hold
*COOL DOWN*
4 Superset Strength Supersets refer to working two opposing muscle groups back-to-back without rest, then taking a short rest period before moving on to the next muscle group pair. The exercises work the front and back sides of the body in opposition, leaving you with a full-body, lean muscle-building effort that enhances your alignment and strengthens your joints and connective tissue. Move with control, slowing done your movement through this workout. It should take 15 to 18 minutes
PAIR A – Chest and Lats 15X PUSH-UPS into 20X PRONE ROW (lying on stomach, lift arms and legs and pull back as though you are completing a lat pull-down from the ground)
PAIR B - Quads and Glutes 20X STANDING SQUATS into 20X (per leg) SINGLE-LEG GLUTE BRIDGE LIFTS
PAIR C – Abs and Lower Back 10X V-UPS into 20 SECONDS SWIMMERS (prone on floor, as in prone row above)
PAIR D – Shoulders and Triceps 10X COMMANDOS into 20X TRICEPS DIPS Complete 40 seconds of cardio of your choice (High Knees, Butt Kicks, Jumping Jacks, or Mountain Climbers are all great options!), then repeat the set 2 more times (including the cardio ‘break’) for 3 total rounds.
5 Pick A Card, Any Card All you need for this luck-of-the-draw workout is a deck of cards – and a bit of bravery! Shuffle the deck well and then prepare to let luck be your guide as you pull cards to tell you how many seconds to perform each exercise below (multiply all numeric cards by 10 seconds – meaning an ACE is 10 seconds, a TWO is 20 seconds, a THREE is 30 seconds and so on. FACE CARDS earn you 110 seconds apiece!). The time on this workout varies depending on how lucky (or unlucky) your draw – so get ready for a surprisingly fun challenge (this one’s great to try with kids, too!).
EXERCISE LIST
(reps dependent on cards pulled):
55 STAR JUMPS
55 SQUAT-KICKS (alternating legs)
55 “T” PUSH-UPS 55 STEP-UPS
55 WIDE/NARROW PUSH-UPS (alternate grip on each rep)
55 SCISSOR CRUNCHES
55 REVERSE CRUNCHES
55 BUTT KICKS
*COOL DOWN*
6 THE ULTIMATE AMRAP (As Many Reps as Possible) All you need to make it through this AMRAP workout are grit, determination and a nice reliable watch. You’ll set your timer for 15 minutes, trying to get through as many rounds of the exercises listed below as possible. Keep count of how many full rounds you get through as a benchmark for the next time you try this workout, using it as a way to track your fitness progress – and a great motivation to keep upping the ante!
AMRAP SET
(repeat as many times as possible in 15 minutes)
55 20 SQUATS 55 14 MILITARY SIT-UPS 55 12 PUSH-UPS 55 10 LUNGE JUMPS (alternating steps forward) 55 5 CHEST TO GROUND BURPEES
*COOL DOWN*
7 All About ABT (Abs, Butt & Thighs) When the term “trouble zone” comes to mind, most of us point to one of the three areas listed above – abs, butt, and/or thighs. Troublesome no more, this workout targets these areas using high-repetition, low-impact movements that aim to lengthen muscles for long lean lines. Get ready to feel the deep burn of high-rep sets as you move through this (deceptively!) tough series.
ABS SET 50X BICYCLE CRUNCHES / 25X V-UPS / 60-SECOND PLANK KNEE TO ELBOW SIDE SWEEPS (rest 30 sec)
BUTT SET 50X GLUTE BRIDGE LIFTS / 50X DONKEY KICKS (per leg) / 25X GOBLET SQUAT (rest 30 sec)
THIGH SET 50X FIRE HYDRANTS (per leg) / 30X SUMO SQUAT PULSES / 60-SECOND WALL SIT (rest 30 sec) Repeat above set one more time for 2 total sets.
*COOL DOWN*
8 Call Your EMOM (Every Minute on the Minute) EMOM sets challenge you to “beat the clock,” earning your rest by moving quickly and efficiently through three different movement patterns. You will set a timer for 10 minutes, making sure to stay aware of the “top” (beginning) of each minute. At the beginning of each minute, you will perform the exercises below – then with whatever time you have remaining, you can rest. The clock keeps ticking as you keep working to fit the exercises into the time allotted – this one keeps you on your toes to the very last second!
EMOM EXERCISES: 55 5 TUCK OR SQUAT JUMPS 55 5 TRICEPS PUSH-UPS 55 5 BURPEES 55 5 SEATED RUSSIAN TWISTS (left-right is one rep)
4 MINUTE EMOM FINISHER: 55 30 HIGH KNEES 55 20 MOUNTAIN CLIMBERS (one knee is one rep)
*COOL DOWN*
9 From A to Z (The Alphabet Workout) It’s time for a grown-up throwback to high school with this A-to-Z workout that is surely NOT as easy as A-B-C. You’ll focus on performing 10 repetitions (or time indicated) of each of the 26 (!) movements below, moving slowly and with control for a total workout time of around 15-20 minutes. Pressed for time? Try a shorter version by only performing the exercises with letters listed in your first and last name.
A-TO-Z EXERCISE LIST: 55 55 55 55 55 55 55 55 55 55 55 55 55 55 55 55 55 55 55 55 55 55 55 55
ALTERNATING REAR LUNGE (per leg) BURPEES CRUNCHES (for 30 seconds) DOWNWARD DOG PUSH-UPS ELEVATED LUNGES (back leg on platform or bench; reps per leg) FRONT KICK TO SQUAT (per leg) GLUTE BRIDGE HIP THRUSTS HAND-RELEASE PUSH-UP (use knees if needed) ISOMETRIC V HOLD (for 45 seconds) JUMPING JACKS KNEE-TO-ELBOWS PLANK (per side) LUNGE JUMPS (per leg) MOUNTAIN CLIMBERS (for 30 seconds) NEGATIVE PUSH-UPS (start in plank; slowly lower chest to ground) ONE-LEG SQUATS (use wall or chair for support if needed; reps per leg) PLANK HIP TWISTS (left/right is one rep) QUICK FEET (running on the spot for 30 seconds) RUSSIAN TWISTS (left/right is one rep) SQUAT TO STAR JUMP TRICEPS DIPS UP-AND-OVERS (from plank, jump legs up and over to one side, then repeat) V-UPS WALKING LUNGE (per leg) X-CRUNCH (start on back with body like letter X, then reach to tap opposite foot) 55 YOU PICK (double up on one movement of your choice!) 55 ZIGZAG HOPS (left/right is one rep)
*COOL DOWN*
10 Build-A-Burn Workshop In this accumulating workout series, you will perform multiple sets of exercises for time, eventually “building” up to a 5-minute, no-rest set. The movements are relatively simple to perform, but it’s the order, negative rest, and “stacking” that will get your heart pumping and burn major calories in minimal time. Are you ready for 18 minutes of pure awesomeness? Then this one’s for you! 60 SECONDS GOBLET SQUATS (rest 20 sec) 60 SECONDS GOBLET SQUATS + 60 SECONDS PUSH-UPS (rest 30 sec) 60 SECONDS GOBLET SQUATS+ 60 SECONDS PUSH-UPS + 60 SECONDS WALKING LUNGES (rest 40 sec) 60 SECONDS GOBLET SQUATS+ 60 SECONDS PUSH-UPS + 60 SECONDS WALKING LUNGES + 60 SECONDS COMMANDOS (rest 50 sec) 60 SECONDS GOBLET SQUATS+ 60 SECONDS PUSH-UPS + 60 SECONDS WALKING LUNGES + 60 SEC COMMANDOS + 60 SECONDS BICYCLE CRUNCHES (rest 60 sec)
*COOL DOWN*
NAMASTE You’ve done the hard work – now it’s time to treat your body to a slow, deep stretch. Fight the urge to skip this most important part of your workout routine – stretching and relaxing help decrease stress, reduce the risk of injury and inflammation, and increase your mobility to ensure that you are ready to push hard in your next session.
All stretches to be performed for 30-60 seconds each, with deep breathing: 55 Standing forward fold with twist (both sides) 55 Kneeling hip flexor stretch (both sides) 55 Kneeling hamstring stretch (both sides) 55 Seated forward fold 55 Seated twist (both sides) 55 Butterfly stretch (if possible, fold and reach forward) 55 Supine bent-knee twist (both sides) 55 Supine piriformis stretch (both sides) 55 Savasana for 2 minutes (final relaxation, lay down on your back, palms facing up, eyes closed and take moment to reflect on what you’ve just achieved!
You’ve Got This! If you are the type that likes to think of something powerful as you finish your final relaxation, consider these motivating Momentum-approved mantras: All stretches to be performed for 30-60 seconds each, with deep breathing:
55 If it doesn’t challenge you, it doesn’t change you 55 When you lose your excuses, you’ll find your results 55 You don’t have to be great to start, but you do have to start to be great 55 You’ll never get the butt you want by just sitting on it 55 When you want to quit, think about the reason you started 55 I don’t have time to workout...I make time. 55 If you’re tired of starting over, then stop giving up 55 A year from now, you would have wished you had started today
“A strong body and mind generates momentum in all areas of our life” – Ness Birch
Photo: @AshleyMakPhotography
(c) Momentum Bootcamps Pte Ltd 2016 www.momentumbootcamps.com