Change the outcome health and fitness

Fun and easy Body weight Workout

Warm up
Knee to chest x 20
Heel to butt x 20
Lunges x 20
High Kicks x 20
High knees x 20
Butt kickers x20

Workout: 50 each exercise no break between supersets
**Equipment Needed** NONE
1. Squats x50 > Squat Jumps x50
2. Lunges x50 > Switch Lunges x50
3. Shoulder taps x50 > Close grip push ups x50
4. Flutter kicks x50 > Heels to heaven x50
5. Squat Burpees x50 > Burpees x50

Do each number back to back without rest (Unless Needed). Then rest for up to 2 minutes and then go to the next number.

Don’t forget to stretch!

If you have any questions or are interested in online coaching with more personalized workouts to fit you, please let me know in the comments, or visit my site, thank you!

P.S. Don’t forget to try out my other free workouts Here!


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My name is Martin, I'm a NASM Certified Personal Trainer and NASM Fitness Nutrition Specialist. I've personally experienced the difficulty of weight loss and being a skinny hard gainer. It's really tough to do alone. Allow me to help you as your Health Coach; together we won't fail.

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