3-Week Body Weight Workouts for Summer Shred

Welcome to the 3-Week Body Weight-Only Program!

We are excited to help you get your at home workout into your routine for the Summer Shred Challenge.

Remember, to earn points for this task, you must take a class at your gym or do a 45 minute workout at home. The workout below is optional. Bookmark this page for future travel workout ideas!

If it is your active recovery day, add in a low intensity 45 min workout, like a walk or easy bike ride to earn your points for that day.

Week 1, Day 1

Warm Up:
Walk outs x 3
Supermans x 15
Side Plank lift x 10 hold & 10
Alternating lunges x 10 each leg
Single-Leg Balance Holds x 30 seconds each leg (:10 sec each position: toe in front, side and back)

Rest 2 minutes then…

10-minute circuit:
20 Alternating -Leg Step-Ups (on stair or sturdy bench)
20 Jumping Jacks
20-yard Bear Crawl
20 Legs Straight Toe Reach Crunches

Day 2

Warm-Up:
30 seconds Inchworms
30 seconds Side Plank (right)
30 seconds Hollow Hold
30 seconds Side Plank (left)
30 seconds Hollow Hold
30 seconds Arm Marching (or Elbows to Palms)
30 seconds Air Squats

60-90 second transition then…

Every 3 minutes for 9 minutes (3 sets):
30 Walking Lunges
20 Bench Dips

60-90 second transition then…

TEST: 2 minutes MAX rep Burpees

60-90 second transition then…

3 Sets:
15 Supermans
15 Single leg VUps
Rest 30 seconds

Mobility and stretching 8 minutes
Choose at least 4 stretches or mobility exercises and spend 2 minutes on each

Day 3

Alternating jog/walk + sprint/walk for 10 rounds:
Jog ~200 Meters
Walk ~200
Sprint ~200 Meters
Walk ~200

Day 4

Warm-Up:
Around the World Lunges x 3 rounds to each lunge position with each foot (forward, lateral, reverse)
Cat-Cow x 10-15 reps
Pushup to Pike stretch x 5

60-90 second transition then…

Three Sets:
60 seconds Alternating Side Lunges
30 seconds Plank Shoulder Taps
30 seconds Glute Bridge Marches
Rest 30 seconds

60-90 second transition then…

Three Sets:
30 seconds Jumping Squats
Rest 15 seconds
30 seconds Flutter Kicks
Rest 15 seconds

60-90 second transition then…

Plank Challenge! — Hold each plank position for 60 seconds without resting (if possible):
Straight arm Plank
Side Plank Left
Side Plank Right
Plank on Forearms
Superman
Hip Bridges

Day 5

Warm Up:

60 seconds Jog
20 seconds High Knees
20 seconds Butt Kickers
20 seconds Skipping
60 seconds Run
60 seconds Jog

60-90 second transition, then…

Every minute on the minute for 8 minutes (Two rounds):
40 seconds of Alternating Lateral Lunges
40 seconds of Super Slow Push-Ups
40 seconds of Side Plank
40 seconds of Side Plank

60-90 second transition, then…

EMOM for 10 minutes (8 rounds):
5 Burpees
10 single leg V-Ups

Day 6

RUNNING WORKOUT
One set of:
Run 1600 Meters (1 mile) at an easy pace
Run 800 Meters (½ mile) at a fast pace
Run 800 Meters (½ mile) at an easy pace
Run 1600 Meters (1 mile) at a fast pace

Mobility and stretching 8 minutes
Choose at least 4 stretches or mobility exercises and spend 2 minutes on each

Day 7

45 minute active recovery like a walk, yoga video, or easy bike ride

Also take time to restore your mind. This will be different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Week 2, Day 1

Warm Up:

Single-Leg Balance Holds x 30 seconds each leg (:10 sec each position: toe in front, side and back)
Walkouts x 3
Supermans x 30 seconds

Rest 60-90 seconds then…

Every 90 seconds for 12 minutes (2 rounds):
A – Single-Leg Deadlift x 10 each leg (hold jug, book, bag, light weight)
B – Side Plank x 30-40 seconds per
side
C – Chair/Stair Dips x max reps
D – Push-Ups x max reps

Rest 60-90 seconds then…

EMOM for 10 Minutes:
Even – 10 burpees
Odd – Single-Single-Double V-Ups

Week 2, Day 2

Warm Up:

Walk/Jog around the block ~5 minutes

EMOM for 4 minutes (2 rounds):
Station 1 – Air Squats x 20
Station 2 – Arm marching from elbows to hands in plank position x 20

Rest 60 seconds, and then…

Every 1 minute for 18 minutes (6 sets):
Station 1 – Mountain Climbers
Station 2 – Single-Leg Box/Stair Step-Ups alternating legs
Station 3 – Wall Sit

Rest 60 seconds, and then…

Week 2, Day 3

Walk/Jog 5 minutes

Scapular Push-Ups x 10
Lateral Lunges x 10
Plank Walk x 20 steps each direction with hands and feet
Table Top Hip Lift x 10
Mountain Climbers x 20-30

Rest 60 seconds, and then…

Three rounds for max reps of:
30 seconds of Air Squats
Rest 30 seconds
30 seconds of Push-Ups
Rest 30 seconds
30 seconds of V-Ups or Crunches
Rest 30 seconds
30 seconds of Burpees
Rest 30 seconds
30 seconds of Mountain Climbers
Rest 30 seconds

Rest 60 seconds, and then…

Walk/Jog 5 minutes

Week 2, Day 4

Warm-Up:
30 seconds Inchworms
30 seconds Side Plank (right)
30 seconds Hollow Hold
30 seconds Side Plank (left)
30 seconds Hollow Hold
30 seconds Arm Marching (or Elbows to Palms)
30 seconds Air Squats

Rest 60 seconds, and then…

Run 1 mile
20 walking lunges
Run 0.5 miles
20 walking lunges
Run 1 mile

Week 2, Day 5

Tabata Fun!
Set timer to repeat: 20 seconds work/10 seconds rest. Complete 4 sets of one movement before moving onto the next.

• Lunges
• Hollow Hold
• Plank Shoulder Taps

Rest 60 seconds, then…

8-Minute Circuit:
5 Burpee Box/Stair Jump Ups
10 Push-Ups
20 Box/Step Ups
30 Flutter Kicks
~40 Yard Bear Crawl

Rest 2 minutes…

Three Sets:
Single-Arm Plank x 30 seconds (if you are able, lift the same-side foot so the opposite hand and foot are the only things touching the ground)
Superman Hold x 30 seconds
Single-Arm Plank x 30 seconds (if you are able, lift the same-side foot so the opposite hand and foot are the only things touching the ground)
Hip Bridge Hold x 30 seconds

Week 2, Day 6

RUNNING WORKOUT

Every 3 minutes, for 30 minutes (10 sets) for time:
Jog into a Sprint ~400 Meters, walk the rest of the remaining time

Mobility and stretching 8 minutes
Choose at least 4 stretches or mobility exercises and spend 2 minutes on each

Week 2, Day 7

45 minute active recovery like a walk, yoga video, or easy bike ride

Also take time to restore your mind. This will be different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Week 3, Day 1

Warm-Up: Fun with Furniture Sliders on carpet or towel on a hardwood floor
Lunge back (stand on stationary leg, moving leg slides back)
Tuck Ups with sliders under feet, hands on floor
Mountain Climbers with sliders on feet
Hamstring Curls, laying on back, hips lifted in bridge position

60-90 second transition, then…

Every 90 seconds for 12 minutes (2 rounds) – continue the reps until you have about 20 seconds left in the timer:
Station 1 – Lateral Lunges
Station 2 – Supermans
Station 3 – Arm Marching
Station 4 – Tuck-Ups

60-90 second transition, then…

As many rounds and reps as possible in 10 minutes:
200 meter Run
50 meter Bear Crawl
15 Burpees broad jump

Week 3, Day 2

5-minutes:
10 Hollow to Tuck Sit
10 Push-Up rotate to side plank
10 Air Squats + Squat Jump

Rest 60 seconds, then…

5-Minute Circuit:
20 Walking Lunges
3 Wall Climbs
15 Box/Chair Dips

Rest 60 seconds, then…

5-Minute Circuit:
20 Side Step-Ups (10 each side)
15 Toe Reaching Ab Crunches
20 Jumping Jacks

Rest 60 seconds, then…

8-Minute Circuit:
30 Mountain Climbers
10 Superman to Hollow Rolls (5 each direction)
20 Single-Leg Hip Bridges (10 each side)
10 Tuck Jumps

Week 3, Day 3

800 Meter Warm-Up Jog

Followed by. . .

Two sets of:
Sprint 200 Meters

Rest as needed. Then…

“1-Mile Time Trial”
Run 1600 Meters for time

Followed by. . .

800 Meter Cool-Down Run

Week 3, Day 4

Warm-Up:
30 seconds Inchworms
30 seconds Side Plank (right)
30 seconds Hollow Hold
30 seconds Side Plank (left)
30 seconds Hollow Hold
30 seconds Arm Marching (or Elbows to Palms)
30 seconds Air Squats

Rest 60 seconds, and then…

Tabata Fun! (20s work/10s rest). Complete 4 sets of one movement before moving onto the next.
A – Push-Ups x 4 sets
Rest 60 seconds
B – Squats x 4 sets
Rest 60 seconds
C – Burpees x 4 sets
Rest 60 seconds
D – Mountain Climbers

60-90 second transition, then…

Two Sets (no rest):
Side Plank (left) x 45 seconds
Side Plank (right) x 45 seconds

Week 3, Day 5

Warm-Up:
60 seconds Plank
60 seconds Hip Bridge lift/lower
60 seconds Plank
60 seconds Wall Sit

Rest 60 seconds, and then…

Every 2 minutes for 15 minutes (3 sets):
A – Single-Leg Box Step-Ups alternating legs
B – Wall Climbs
C – Russian Twist (sit, lean back, keep spine straight, balance on tailbone, twist side to side)

Rest 60 seconds, and then…

AMRAP in 2 minutes (retest from Week 1, Day 1):
MAX Burpees

Week 3, Day 6

RUNNING WORKOUT

Warm up 5 min stretch, walkouts

Run 2 minutes
Walk 1 minute
Repeat for a total duration of 45 minutes

Mobility and stretching 8 minutes
Choose at least 4 stretches or mobility exercises and spend 2 minutes on each

Week 3, Day 7

45 minute active recovery like a walk, yoga video, or easy bike ride

Also take time to restore your mind. This will be different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Congratulations!!