Bodyweight Conditioning Workout
Work the entire body and challenge your cardiovascular fitness with this fun and sweaty, no-equipment bodyweight conditioning workout focusing on squats and burpees.
Table of Contents
Suggested Warm-Up
Complete 3 Rounds:
- 30 seconds jogging in place
- 30 seconds jumping jacks
- 30 seconds plank
- 10 glute bridges
Then do:
- 10 world’s greatest stretch per side
- 10 squat to hamstring stretch
- 10 downward dog to upward dog
Workout Details
The details of this workout are simple. Start with the 100 squats and work your way through all the movements, finishing with another set of 100 squats.
- 100 bodyweight squats
- 80 jumping lunges
- 60 burpees
- 40 sit-ups
- 20 push-ups to side plank
- 40 controlled airplane RDLs, 20 per side
- 60 burpees
- 80 mountain climbers
- 100 bodyweight squats
Which workout could be modified for knee injury and/or those over age 60? Also, what is EMOM short for?
EMOM stands for every minute on the minute. If you browse some of the EMOM workouts it will explain in more detail but essentially, you perform a set numbers of reps of a movement every minute on the minute, then rest until the next minute starts. Any of my workouts can be modified for injuries and different fitness levels. I wouldn’t go by age because I know a lot of over 60-year-olds that are very fit! If you let me know exactly what workout you’d like to try I can explain modifications in more detail.