25 Minute Bodyweight Workout

Build Muscle, Burn Fat!

Lace up your shoes, crank up your favorite workout jams and lock-it-in with this 25-minute home bodyweight workout.

You will burn fat, build muscle and seriously sculpt your abs right from home with this quick and intense home workout. The setup is simple and each exercise works your body from head to toe leaving you with a puddle of sweat and some unreal endorphins.

Sound good to you?

Here we go:

The Format

• You will stay at each station for 5 minutes
• At each station you will rotate through 3 different exercises and perform the prescribed amount of reps per exercise.
• Each station is done in AMRAP fashion meaning that you will get as many rounds as possible in 5 minutes.

Rest for 1:30 in between stations then move onto the next station.

Station 1:

1. Weighted Burpees X 10
2. 20 Yard Bear Crawls X D&B (down and back)
3. Around The World Mt. Climber X 10

Rest 1 Minute, 30 seconds

Station 2:
1. Jump Rope X 50
2. 20 Yard Sprints X 5
3. In Place High Knees X50 ea.

Rest 1 Minute, 30 seconds

Station 3:
1. Speed Crossovers X 20 ea. leg
2. Jump Squats X 20
3. Knee Tucks X20

Rest 1 Minute, 30 seconds

Station 4:
1. SL Hip Lift X 10 ea.
2. Plank Around The Worlds X 5ea.
3. Plank Jacks X 20

Bam! With the rest time and 5 minutes per station you can knock this home bodyweight workout in just 25 minutes. Now go get on with your day.

Chase It!

Ben Boudro, MS, CSCS

Strength and Conditioning Specialist Ben Boudro is the owner of Xceleration Sports in Auburn Hills, MI, an 8500 sq. ft facility that offers sports-specific training for youth, high school, collegiate and professional athletes. . Prior to owning his own facility, Ben spent 2.5 years as a collegiate strength and conditioning coach at Michigan State University. A five-year member and team captain of the MSU Wrestling Team, Ben holds a Bachelor’s Degree in Kinesiology specializing in Health Promotion, a Master’s Degree in Exercise Science and holds Strength & Conditioning certifications with the NSCA and CSSCa.

Website: xcelspeed.com
Blog: benboudro.wordpress.com