Back To the Basics Workout

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Body weight workouts are one of the hottest fitness trends! Ditch the complicated exercises and get back to basics! Think old school fitness, like you did back in the day. The beauty of a body weight only workout is that you can do these exercises anywhere and they hit all of the major muscle groups. They can be performed faster, increasing your strength and endurance.

Equipment Needed: Interval Timer

What to Do: Perform each exercise below for 1 minute and rest 15 seconds after each one. Review the videos below for exercise demonstrations.

Beginners Level: Complete one circuit.
Intermediate Level: Complete two circuits.
Advanced Level: Complete three circuits.


1. Quick Feet
2. Burpees
3. Jumping Jacks
4. Bear Crawls
5. Prisoner Squats
6. Plank Jacks
7. Mountain Climbers
8. Push Ups

Quick Feet


Jumping Jacks

Bear Crawls

Prisoner Squats

Plank Jacks

Mountain Climbers


Participants of this workout should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions.

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