Perform each move for 20 seconds of work with 40 seconds of rest between moves:

1. Max Speed Low Box/Step Mountain Climbers
2. Max Power Box Squat Jumps
3. Extended Paused Plyo Pushups
4. Max Power Skater Jumps
5. Max Power Low Box/Step Burpees

That’s 1 round. Perform 4-6 total rounds.

WORKOUT 1 – Bodyweight

Perform each move for 40 seconds of work with 20 seconds of rest between moves:

Side Plank Hip Raises – Left Side
Side Plank Hip Raises – Right Side
2:1 Split Squat to Split Jump – Left Leg
2:1 Split Squat to Split Jump – Right Leg
Plyo Pushup to Plank

That’s 1...

Workout 4 – Bodyweight

Perform each move for 2 minutes of work with little to no rest between moves:

1. Box Jump to Alternating Stepdown
2. Rotating Side Plank to Pushup
3. X-Over Stepups (60 seconds/side)
4. Glute Ham Walkouts 2.0 (60 seconds/side)
5. 4-Way See-Saw Lunges (60 seconds/s...

Workout 1 – Bodyweight

Perform each move for 2 minutes of work with little to no rest between moves:

1. 2:1 Box Squats to Box Squat Jump
2. Bear Crawl Box Drill
3. Alternating Stepups
4. Crab Walk Box Drill
5. Alternating Lunges

That’s 1 round that takes 10 minutes to complete. Do up...

Workout #1 – Bodyweight Complex

Perform each move for 30 seconds with little to no rest between moves:


1. 1-Leg Dive-Bomber Bear Kicks – Left/Weak Leg
2. 1-Leg Bear Crawl Walkouts – Left/Weak Leg
3. 1-Leg Reverse Burpees – Left/Weak Leg
4. Lunge Hops – Left/Weak Leg
5. 1-Legged Hollow...

Perform each move for 50 seconds of work with 10 seconds of rest between moves:

1. Wall Sit + Wall Slide
2. Wall Mountain Climber
3. 1-Leg Foot-Elevated Hip-Thrust- Left Side
4. 1-Leg Foot-Elevated Hip-Thrust- Right Side
5. 1-Arm, 1-Leg Leaning Squat- Left Side
6. 1-Arm, 1-Leg Leaning Squ...

Perform each move for 50 seconds of work with 10 seconds of rest between moves:

1. Squat ISO Calf Raises
2. Downward Dog to Blast-Off Pushup
3. Long-Stance Bulgarian Split Squat- Left
4. Long-Stance Bulgarian Split Squat- Right
5. 1-Leg Down Dog to Pushup- Left
6. 1-Leg Down Dog to Pushup...

This is a classic fast-paced full-body fat-burner featuring simple but deadly low-impact cardio & core moves. You’ll need a low box/step or weight plate for Circuit 1. The Sanddune Stepper we recommend at GardenOfGainz.com will also work well for this. Then you’ll need a higher box or bench for C...

This routine features 2 unique complexes: one that’s strength-oriented and another that’s cardio-focused. You’ll need a pullup bar/suspension trainer/gymnastics rings and a pair of dip/row bars for Complex 1 (see our recommendations at GardenOfGainz.com). An agility ladder is highly recommended f...

Though I’m not a huge fan of the stability ball, it does allow for some excellent bodyweight training options whether you’re at home or in the gym. Just be sure to have a towel handy so you can dry your hands and the ball between moves/rounds to avoid slippery when wet scenarios (that’s what he/s...

This is one of the most challenging bodyweight workouts I’ve ever done. You’ll need a pullup bar or suspension trainer, dip bars, a fitness slider, and a box/bench/ottoman to elevate your trail leg. All of our recommended gear can be found at GardenOfGainz.com.

If you can’t do at least 10 reps...

Boxing is undefeated for fat loss and conditioning. I’ve been learning how to box from Tony Jeffries (British Olympian and former undefeated pro) to both improve my cardio and fight the aging process but also to allow me to teach you how to benefit from the sweet science. Please be patient with i...

ROUND 1

Minute 1: Plank Trench Crawls
Minute 2: 1-Leg Shoulders-Elevated Hip-Thrusts- Left/Weak Side
Minute 3: 1-Leg Shoulders-Elevated Hip-Thrusts- Right/Strong Side

REST A MINUTE

ROUND 2

Minute 1: Break-Dancers
Minute 2: 1-Leg Foot-Elevated Hip-Thrusts- Left/Weak Side
Minute 3: ...

ROUND 1

Minute 1: 1-Arm Rotating Planks
Minute 2: Prisoner 1-Leg Hip-Hinges- Left/Weak Side
Minute 3: Prisoner 1-Leg Hip-Hinges- Right/Strong Side

REST A MINUTE

ROUND 2

Minute 1: Blast-Off Pushups
Minute 2: Prisoner Split Squats- Left/Weak Side
Minute 3: Prisoner Split Squats- Rig...

ROUND 1

Minute 1: Hollow-Body Rocks & Rolls
Minute 2: Lateral Lunge- Left/Weak Side
Minute 3: Lateral Lunge- Right/Strong Side

REST A MINUTE

ROUND 2

Minute 1: Side-To-Side Pushups
Minute 2: Curtsy Lunge- Left/Weak Side
Minute 3: Curtsy Lunge- Right/Strong Side

REST A MINUTE

...

ROUND 1

Minute 1: Elevated Bird Dogs
Minute 2: Self-Assisted Hip-Swivels- Left/Weak Side
Minute 3: Self-Assisted Hip-Swivels- Right/Strong Side

REST A MINUTE

ROUND 2

Minute 1: Dead-Stop Pushups
Minute 2: Pulsing See-Saw Lunges- Left/Weak Side
Minute 3: Pulsing See-Saw Lunges- Righ...

ROUND 1

Minute 1: Changing-Grip Mountain Climbers Complex
Minute 2: Copenhagen Side Plank- Left/Weak Side
Minute 3: Copenhagen Side Plank- Right/Strong Side

REST A MINUTE

ROUND 2

Minute 1: Piked Spider Pushups
Minute 2: Partial 1-Leg Squat Off Box/Step- Left/Weak Side
Minute 3: Pa...

ROUND 1

Minute 1: Back Plank
Minute 2: Side Plank Lateral Leg Raises- Left/Weak Side
Minute 3: Side Plank Lateral Leg Raises- Right/Strong Side

REST A MINUTE

ROUND 2

Minute 1: Piked Shoulder Taps
Minute 2: Bulgarian Toe Squats- Left/Weak Side
Minute 3: Bulgarian Toe Squats- Right/...

Perform each move for 60 seconds of work with 15 seconds of rest between moves:

1. Extended Range 1-Leg Hip-Thrusts- Left
2. Extended Range 1-Leg Hip-Thrusts- Right
3. Pullups/Assisted Pullups
4. Dips/Assisted Dips
5. 1-Leg Box Squats- Left
6. 1-Leg Box Squats- Right
7. Inverted Rows
8...

Perform each move for 40 seconds of work with 20 seconds of rest between moves:

1. Elevated In & Out Pushup
2. Plyo Stepup- Left
3. Plyo Stepup- Right
4. Hammer-Grip Pullup + Kneeup
5. Self-Assisted 1-Leg Squat- Left
6. Self-Assisted 1-Leg Squat- Right

That’s 1 round. Perform 3-5 tot...

This routine features 2 unique complexes: one that’s strength-oriented and another that’s cardio-focused. All you need a tennis ball or racquet ball for this workout. These drills will improve your hand-eye coordination and reflexes, 2 critical and often overlooked aspects of fitness as we age. P...

This is an awesome anytime, anywhere equipment-free workout you can do in small spaces. It features and eclectic mix of bodyweight combination moves that will melt fat and jack up your heart rate. And by alternating between lower and upper body moves each set, we keep the intensity high and the r...

Perform each round for 3 minutes of total work exactly as prescribed below. Rest 30-60 seconds between rounds:

Round 1: Strength Combos Stack

Reverse Lunge to Lateral Stepup Jump- Left Side @ 90 seconds
Low Bear Crawl @ 90 seconds

Round 2: Shadow Boxing Combo

1-2-5-2 Combos (Jab-Cross-Lead Up...

Perform each round for 3 minutes of total work exactly as prescribed below. Rest 30-60 seconds between rounds:

Round 1: Strength Combos Stack

Dumbbell Goblet Presses @ 60 seconds
Dumbbell Goblet Reverse Lunges @ 60 seconds
Dumbbell Goblet Squats @ 60 seconds

Round 2: Shadow Boxing Combo

1-1-2...