ShareTo kickstart your weekend, I have a little taste of a zero equipment workout from my Bodyweight Cardio 500 program…
It will only take you 20 minutes – and you will NOT need a single piece of equipment – not a pair of dumbbells, not a pull-up bar, not even a stability ball. That easily makes this training method one of the most convenient ways to blast away body fat anywhere, anytime.
Here we go… This workout is from Phase 1 of the intermediate/advanced level. Of course, you want to do a quick dynamic warm up first.
20 Minute Bodyweight Workout
Dynamic Warm Up
Do each exercise in order for 30 seconds, with a 5 seconds transition. Repeat for 2 rounds total.
A) Squat with T-squeeze
B) Glute bridge march
C) Duck unders
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Reset your timing device for 18 rounds, 40 seconds work and 10 seconds transition. Do each exercise in order for 40 seconds, with a 10 seconds transition.
Workout Set #1: 3 rounds
1A: Single leg walkouts (right leg)
1B: Single leg walkouts (left leg)
Workout Set #2: 3 rounds
2A: Plank Tricep Extensions
2B: Sprinter Starts
Workout Set #3: 3 rounds
3A: Bodyweight Reverse Flyes (hold for 3seconds at top)
3B: Y Squats
But wait… there’s more.
Accelerator: 2 minute Superset Madness
Do as many rounds as possible in two minutes, resting only as necessary. If your form gets sloppy, you must take a break.
A: Plank jacks x 10
B: Jumping jacks x 10
Phew… I’m sweating just thinking about this 
Now for the million dollar question…
Did you love this workout?
Of course you did!
You Can Get Bodyweight Cardio 500 + *FREE* Bonuses here
Enjoy your day!
Kate Vidulich
