{"id":42,"date":"2024-01-08T10:29:49","date_gmt":"2024-01-08T16:29:49","guid":{"rendered":"https:\/\/sunshinefitnesscoaching.wordpress.com\/?p=42"},"modified":"2024-01-08T10:29:49","modified_gmt":"2024-01-08T16:29:49","slug":"free-workout-body-weight-only","status":"publish","type":"post","link":"https:\/\/sunshinefitnesscoaching.com\/?p=42","title":{"rendered":"Free Workout (Body Weight Only)"},"content":{"rendered":"\n

Let’s take it down to basics today.\u2002No equipment.\u2002All you need is your human body. Whether you don’t own any fitness equipment or you are just feeling like a minimalist workout, this one is for you.\u2002<\/p>\n\n\n\n

Repeat Each Exercise 1-3 in quick succession with no breaks, then take 30 seconds after exercise 3 before returning to the top of the round. Repeat each round 3X through. Take 90 -120 seconds between the rounds. <\/p>\n\n\n\n

Warm Up 5 minutes before you begin. Consider taking a brisk short walk or doing a few toe taps and half way down squats to get warmed up. <\/p>\n\n\n\n

Round 1:<\/p>\n\n\n\n

    \n
  1. Jumping Jacks X20<\/li>\n\n\n\n
  2. Squats X10 <\/li>\n\n\n\n
  3. Push-Ups X10 <\/li>\n\n\n\n
  4. 30 second rest, then back to the top, 3X through <\/li>\n<\/ol>\n\n\n\n

    Round 2:<\/p>\n\n\n\n

      \n
    1. Burpees X10<\/li>\n\n\n\n
    2. Reverse Lunges, Alternate X20 (10 Each Leg) <\/li>\n\n\n\n
    3. 30 second Plank Hold (elbows preferred)<\/li>\n\n\n\n
    4. 30 second rest, then back to the top, 3X through<\/li>\n<\/ol>\n\n\n\n

      Round 3: <\/p>\n\n\n\n

        \n
      1. Squat Jumps X20<\/li>\n\n\n\n
      2. Alternating Curtsy Lunges X20 (10 Each Leg)<\/li>\n\n\n\n
      3. 30 second Glute Bridge Isometric Hold <\/li>\n\n\n\n
      4. 30 second rest, then back to the top, 3X through<\/li>\n<\/ol>\n\n\n\n

        <\/p>\n\n\n\n

        Cool Down X5 minutes with stretching, 30 seconds in each stretch. <\/p>\n\n\n\n

        You’re finished!! Amazing job :)\u2002<\/p>\n\n\n\n

        -Coach Katie<\/p>\n","protected":false},"excerpt":{"rendered":"

        Let’s take it down to basics today.\u2002No equipment.\u2002All you need is your human body. Whether you don’t own any fitness equipment or you are just feeling like a minimalist workout, this one is for you.\u2002 Repeat Each Exercise 1-3 in quick succession with no breaks, then take 30 seconds after […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[4,5,6,9,10,11,16,20],"class_list":["post-42","post","type-post","status-publish","format-standard","hentry","category-free-workouts","tag-at-home-workout","tag-beginner-workout","tag-body-weight-only-workout","tag-fitness-over-40","tag-free-workout","tag-functional-exercise","tag-minimalist-workout","tag-simple-workout"],"yoast_head":"\nFree Workout (Body Weight Only) - Sunshine Fitness<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sunshinefitnesscoaching.com\/?p=42\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Free Workout (Body Weight Only) - Sunshine Fitness\" \/>\n<meta property=\"og:description\" content=\"Let’s take it down to basics today.\u2002No equipment.\u2002All you need is your human body. 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