BODYWEIGHT 28 Day 1 Exercise
Sets
Reps
Rest Interval
1A. Crunches
3
20
0
1B. Plank Body Saw
3
20ea
40
2A Prisoner Squats
4
25
0
2B Tuck Jumps
4
10
60
3A Push Ups
4
15
0
3B Bench Dips
4
15
0
3C Jump Rope or Run in place as active recovery
4
60s
no rest
4A Hi Plank Spiders
3
15ea
0
4B Russian Twists
3
20ea
0
4C Frogkicks
3
20
60
Sets
Reps
Rest Interval
1A. Leg Lifts
3
25
0
1B. Superman
3
20
30
2A Inchworm + Push Up + Shoulder Taps
4
15ea
0
2B Scissor Jumps
4
15ea
60
3A High Knees (Running in Place)
4
20s
10
3B Mountain Climbers
4
20s
10
4A Burpees
3
15
0
4B Physioball Plank
3
60s
60
Sets
Reps
Rest Interval
1A. Toe Touches
3
30
0
1B. Side Planks + Raises
3
30s + 20
30
2A Push Up Jacks
4
20
0
2B Jump Rope or Jog in place (active rest)
4
60s
0
3A Hi Plank Cross Pike Hops
4
15ea
0
3B 6" Leg Raises Circuit (15s each position)
4
60s
0
3C Split Squat Reactive Jump
4
15ea
60
4
60s
30
Day 2 Exercise
Day 3 Exercise
4 Iso Squat
BODYWEIGHT 28 Day 4 Exercise
Sets
Reps
Rest Interval
1A. V Ups
3
25
0
1B. Alt Superman
3
15ea
30
2A Alligator Push Ups
4
12ea
0
2B Cross Mountain Climbers
4
25ea
30
3A High Ankles
4
30s
0
3B Frog Hops
4
20
30
4A Squat Jumps
3
20
0
4B Hi - Lo Plank
3
12ea
30
Sets
Reps
Rest Interval
1A Floor Wipers
3
15ea
0
1B Bicycle Crunches
3
25ea
0
1C Hi Plank Walk Outs
3
15
30
2A Gateswings
4
25
0
2B Alt Kneel to Squat
4
20ea
30
3A Star Jumps
4
20s
10
3B Fast Jumping Jacks
4
20s
10
4A Iso Crab Walk Alt Toe Touches
3
20ea
0
4B Prone Arm Angels
3
30
30
2
2 mins
30
Sets
Reps
Rest Interval
1A Sit Up Alt Knee to Chest
3
15ea
0
1B Hip Thrusters
3
30
0
1C Skaters (active rest)
3
60s
0
2A Hi Plank to Pike Alt Toe Touches
4
20ea
0
2B Lo Plank Side to Side
4
25ea
0
2C 1 Arm Mountain Climbers
4
30s ea
30
3A Pike Push Ups
4
20
0
3B Alt V Ups
4
20ea
0
3C Broad Jump
4
12
0
3D Plank Sit Thru
4
15ea
0
3E 6 Way Line Hops
4
15ea
30
Day 5 Exercise
5 Bear Crawl Day 6 Exercise
BODYWEIGHT 28 Day 7 Exercise
Sets
Reps
Rest Interval
1A Dead Bug
3
20ea
0
1B Bird Dog
3
20ea
20
2A Hi Plank Shoulder Taps
3
25ea
0
2B Hi Plank Jacks
3
25
0
2C Hi Plank Lateral Walks
3
60s
0
2D Hi Plank Alt Reaches
3
25ea
30
3A Glute Bridge March
4
20ea
0
3B Single Leg RDL
4
20ea
0
3C Curtsy Lunge
4
20ea
0
3D Standing Obique Crunches
4
25ea
0
3E Lying Side Jack Knife
4
25ea
45
4 5 &15yd Shuttle Run
10
1
15
Sets
Reps
Rest Interval
1A Alt Toe Touches
3
20ea
0
1B V Ins
3
25
20
2A Fire Hydrants
3
20ea
0
2B Single Leg Glute Ham Bridge Raises
3
20ea
0
2C Squats (active rest)
3
60s
0
3A Archer Push Ups
4
12ea
0
3B Forward + Reverse Lunge
4
60s ea
0
3C Single Leg Inchworm to Push Up
4
60s ea
30
3
15ea
45
Sets
Reps
Rest Interval
1A Reverse Crunch
3
30
0
1B T,Y,W Raises
3
20ea
0
1C Hollow Body Roll to V In
3
12ea
30
2A Side Lunge Counters (1,1; 2,2; 3,3 )
3
1-10ea
0
2B Seal Jacks
3
60s
45
3A Lying Leg Kicks
3
20ea
0
3B Helicopter Plank
3
12ea
30
4A Diamond Push Ups
2
amrap
0
4B Knee Diamond Push Ups
2
amrap
60
Day 8 Exercise
4 1 Arm Burpee Day 9 Exercise
BODYWEIGHT 28 Day 10 Exercise
Sets
Reps
Rest Interval
1A Burpees
*
5
0
1B Mountain Climbers
*
10ea
0
1C Frog Kicks
*
15
0
1D Push Ups
*
20
1A-1D time
2A Scissor Jumps
4
20s
10
2B Plank
4
20s
10
Sets
Reps
Rest Interval
1A Sprint in Place
4
20s
10
1B Tuck Jumps
4
20s
10
2A Plank Raises
5
10
0
2B Alt Lo - Hi Plank
5
10
0
2C Cross Mountain Climbers
5
10ea
0
2D Push Ups
5
10
0
2E Push Up Pike Alt Toe Touch
5
5ea
60s
3A Sprint in Place
4
20s
10
3B Tuck Jumps
4
20s
10
Sets
Reps
Rest Interval
1
10 mins
-
2A Superman Iso (3s hold)
4
15
0
2B V Ups
4
25
45
3A Cross Mountain Climbers
4
20s
10
3B Bicycle Crunch
4
20s
10
4A Squat Jumps
4
20s
10
4B Skater Jumps
4
20s
10
* as many rounds as you can in 20 minutes Day 11 Exercise
Day 12 Exercise 1 Inchworm + Shoulder Taps + Spiders + Frog Hop + Jump
BODYWEIGHT 28 Day 13 Exercise
Sets
Reps
Rest Interval
1A Alt V Up Crosses
3
30s
0
1B Bear Crawl (Feet) to Push Up
3
30s
0
1C Standing Lateral Windmill
3
30s
30s
2A Side Plank Reach Unders
2/2
30s ea
0
2B Side to Side Shuffles
2/2
30s
0
2C Bear Crawl (Arms) to Push Up
2/2
30s
0
2D Alt Reverse Lunge w/ Overhead Reach
2/2
30s
30s/30s
3A Sprint in Place
8
15s
0
3B Iso Squat
8
15s
0
Sets
Reps
Rest Interval
1A V Ins (narrow, wide)
3
60s
0
1B Side Plank Knee Tucks
3
20ea
0
1C Hi - Lo Plank Spiders
3
15ea
0
1D Standing Cross Crunch
3
60s
30s
2A Burpee Tuck Jump
4
20s
10
2B Hi Ankles
4
20s
10
3A Push Up Jacks
3
25
0
3B Bent Over T,Y,W
3
25ea
0
3C Frog Hops
3
25
0
3D Alt Superman
3
20ea
30s
Sets
Reps
Rest Interval
1A Bird Dog
3
20ea
0
1B Quadruped Bent Knee Heel Raise
3
25ea
0
1C Donkey Kicks
3
20
0
1D Mtn Climber + Cross Mtn Climber
3
20ea
30
2A Squats
2/2
25
0
2B Star Jumps
2/2
12
0
2C Iso Squat
2/2
60s
30/30
3A Side Lunge Pulse
3
25ea
0
3B Skater Jumps
3
20ea
30
4A Kneel to Squat
4
20s
10
4B Scissor Jumps
4
20s
10
Day 14 Exercise
Day 15 Exercise
BODYWEIGHT 28 Day 16 Exercise
Sets
Reps
Rest Interval
1A Oblique V Ins
3
20ea
0
1B Side Plank Star
3
30s ea
0
1C 1 Side Dead Bug
3
20ea
0
1D Plank Series
3
10ea
30
2A Plyo Push Up (wide, narrow)
3
12ea
0
2B Low Plank 1 Arm Y raise
3
25ea
0
2C Low Plank 1 Arm T Raise
3
25ea
0
2D Forward, Reverse Crab Walk (10 yards)
3
45s
45
3A 1 Arm Mountain Climber
3
30s
0
3B Scissor Jump to Squat
3
60s
0
3C 1 Arm Mountain Climber
3
30s
30
Sets
Reps
Rest Interval
1A V In Bicycles
3
25ea
0
1B Hi Plank Bird Dog
3
12ea
0
1C Hip Thrusters
3
30
0
1D Lateral Squat Jumps
3
12ea
30
2A Hi Plank Knee to Elbow Crosss
3
12ea
0
2B Squat Jump 180
3
12ea
0
2C Hi Plank Foot to Hand Cross
3
20ea
30
3A Frog Kicks
3/3
15s
0
3B Jumping Jacks
3/3
15s
0
3C Push Ups
3/3
15s
0
3D Burpee
3/3
15s
45/45
Sets
Reps
Rest Interval
1A Hibberty Jibberty
3
12ea
0
1B Lateral Plank Walk
3
45s
0
1C Superman
3
25
0
1D Pike Push Up + Shoulder Tap
3
15ea
30
2A Lunge Jump
2/2
15
0
2B Burpee Jacks
2/2
15
0
2C Lunge Jump
2/2
15
30/30
3A Plank Push Up
3
15ea
0
3B Scissor Line Hops
3
30s
0
3C Criss Cross Line Hops
3
30s
30
Day 17 Exercise
Day 18 Exercise
BODYWEIGHT 28 Day 19 Exercise
Sets
Reps
Rest Interval
1A Floor Wipers
3
15ea
0
1B Bicycle Crunch
3
30ea
0
1C Russian Twist
3
30ea
0
1D Lying T, Y, W, Raise
3
20ea
0
1E Standing T, Y, W Raise
3
20ea
30
2A 1 Arm Plank Jack
2/2/2
15
0
2B 1 Leg Burpee
2/2/2
12
30/30/30
3A Hi Knees
4
20s
10
3B Mountain Climber
4
20s
10
4A Tuck Jump
4
20s
10
4B Frog Hops
4
20s
10
Sets
Reps
Rest Interval
1A Straight Leg Sit Up
3
20
0
1B Spider Push Ups
3
20
0
1C 6" Leg Raise Series (15s ea, iso, flutter, scissor, iso)
3
60s
20
2A Hi - Lo Plank
3
15ea
0
2B Side Plank Raises
3
30ea
0
2C Glute Bridge Single Leg March
3
25ea
20
3A Single Leg Broad Jump
4
15ea
0
3B Bear Plank Sit Thru
4
15ea
0
3C Burpee Toe Touch
4
15
30
Sets
Reps
Rest Interval
1A Squat + High Knee Torso Twist
3
25ea
0
1B Rotational Push Up
3
15ea
0
1C Calf Raises
3
40
0
1D Dynamic Plank
3
30
30
2A Power Skip
4
30s
0
2B Sprinter Sit Up
4
30s
0
2C Runners Skip
4
30s
0
2D Judo Push Up
4
15
30
3A Wide Mountain Climbers
4
15s
5
3B Side Plank Crunch
4
15s
5
3C Side Plank Crunch
4
15s
5
Day 20 Exercise
Day 21 Exercise
BODYWEIGHT 28 Day 22 Exercise
Sets
Reps
Rest Interval
1A Leg Raises + Toe Touches
3
30ea
0
1B Lo Plank Punches
3
25ea
0
1C Plyo Push Ups
3
20
30
2A Scissor Jump + Tuck Jump
4
30s
0
2B Swivel Lunges
4
30s
0
2C Skater Jumps
4
30s
30
3A Quick Feet
4
15s
0
3B Gate Swings
4
15s
0
3C Inchworms
4
15s
0
3D High Ankles
4
15s
15
Sets
Reps
Rest Interval
1A Lateral Walk Push Up
2/2
30s
0
1B Push Up Pike Alt Toe Touch
2/2
30s
0
1C Jumping Jacks
2/2
60s
30/30
2A Lying 6" Arm Raise Series; 15s ea iso, flutter, scissor, iso
4
60s
0
2B Superman Roll + V Up
4
12ea
0
2C V Ins
4
30
0
2D High Knees
4
60s
30
3A Squat Upper Cuts
2/2
15s
0
3B Seal Jacks
2/2
15s
0
3C Wide Outs
2/2
15s
0
3D Burpees
2/2
15s
30/30
Sets
Reps
Rest Interval
1A Plank Body Saw
4
45s
0
1B V Up + Frogkick
4
15ea
0
1C Hi Plank Cross Pike Hops
4
15ea
30
2A Push Up Jack Mountain Climber
4
15ea
0
2B Iso Glute Bridge
4
45s
0
2C Single Leg Glute Bridge Raise
4
20ea
0
2D Single Leg Tuck Jump
4
10ea
0
2E Lateral Plyo Push Up
4
10ea
45
3A Line Hops Front - Back
2/2
15s
0
3B Star Jumps
2/2
15s
0
3C Line Hops Side - Side
2/2
15s
0
3D Toe Touch Jump
2/2
15s
30/30
Day 23 Exercise
Day 24 Exercise
BODYWEIGHT 28 Day 25 Exercise
Sets
Reps
Rest Interval
1A Side Plank Star
2/2
30s ea
0
1B Side Plank Reach Under
2/2
20ea
0
1C Side Plank Raises
2/2
20ea
0
1D Side Plank
2/2
30s
0
1E Floor Wipers
2/2
15ea
0
1F Russian Twist
2/2
30ea
0
1G Jumping Jacks
2/2
60s
45/45
2A Tuck Jumps
3/3
15s
0
2B Scissor Jumps
3/3
15s
0
2C Squat Jumps
3/3
15s
0
2D Burpees
3/3
15s
60/60
Sets
Reps
Rest Interval
1A Hi - Lo Plank
3
12ea
0
1B Lo Plank Spiders + Hi Plank Cross Mtn Climbers
3
12ea
0
1C Lo Plank 1 Arm Overhead Raise
3
25ea
0
1D Lo Plank 1 Arm T Raise
3
25ea
0
1E Side Shuffles
3
60s
0
2A Inchworm + Push Up Jack + Wide Mountain Climber
2/2
15
0
2B Superman Plank Hold
2/2
45s
0
2C Bear Crawl 10yrds forward, reverse
2/2
60s
45
3A Single Leg Lunge Jump
2/2/2
15s
0
3B Iso Crab Cross Toe Touch
2/2/2
15s
0
3C Single Leg Lunge Jump
2/2/2
15s
0
3D Bicycle Crunch
2/2/2
15s
45/45
Day 26 Exercise
BODYWEIGHT 28 Day 27 Exercise
Sets
Reps
Rest Interval
1A Bear Crawl (Feet) to Push Up
3
12
0
1B Forward to Reverse Lunge
3
15
0
1C Reverse Crunch
3
25
0
1D Bear Crawl (Arms) to Push Up
3
12
0
1E Forward to Reverse Lunge
3
15
0
1F V Up Crosses
3
20ea
0
1G Hi Knees
3
60s
30
2A Pike Push Up Behind Head Touch
4
15s
0
2B Superman Iso
4
30s
0
2C Alligator Push Up
4
12ea
0
2D Hi Ankles
4
30s
30
3A Scissor Line Hops
4
15s
0
3B Front - Back Line Hops
4
15s
0
3C Criss Cross Line Hops
4
15s
0
3D Lateral Line Hops
4
15s
0
Sets
Reps
Rest Interval
1A Toe Touches
3
30
0
1B Squats
3
30
0
1C Burpees
3
15
30
2A Plank Walk Out
3
40s
0
2B Runners Lunge
3
15ea
0
2C Plank Sit Thru
3
15ea
0
2D Tuck Jumps
3
20
45
3A 1 Arm Mountain Climbers
4
20ea
0
3B Hip Thrusters
4
30
0
3C Frog Hops
4
25
0
3D Plyo Push Ups, Wide - Narrow
4
15ea
30
4A Burpee 180
2/2
15s
5
4B Burpee Scissor Jump
2/2
15s
5
4C Burpee Toe Touch Jump
2/2
15s
5
Day 28 Exercise