Body Boost Workouts

These 30-min workouts are designed to make you sweat. 

Most moves can be modified and completed without any additional equipment.

Listed in order from hard (1)  to hardest (18)

Have fun!

WORKOUT #1

EMOM 

every minute on the minute

Grab your loop band and water. Blast a bumping playlist and follow along with this fast-paced, sweaty workout.

Drop Set (Upper)

WORKOUT #2

Upper Drop Set 

Grab your resistance bands, the door attachment, loop band, a timer, and water. 

Watch this preview of the moves then complete the workout format below.

You'll need the resistance band door attachment, and a door frame for Set #1.  (Or use a tree or post)

Directions: For each set, start with 10 reps of each move.  After move 4, pick a warm-up move to complete for 1 full minute.  Then repeat the set with 8 reps, then 6, then 4, then 2. Complete a 1-min warm up move after each dropped-rep round.   Repeat the same format for Set #2. 

Warm-Up (1 min each move)

1. Jog in place

2. Jumping Jacks

3. High Knees

4. Butt Kicks

5. Hit the Deck

Set #1 

1. Fly

2. Row

3. Tricep Kickback

4. Scapula Press

Set #2

1. Lateral/Front Raise

2. Bicep Curl

3. Cross-Body Reach

4. Loop Pull-out

Core Galore

WORKOUT #3

Core Galore

Grab a timer and water. 

Watch the preview of the moves then complete the workout format below. 

Directions: For each set, start with 1-min of Move #1; 45-sec of Move #2; 30-sec of Move 3; and 15-sec of Move #4.  Climb the time back up with 1-min of Move #4; 45-sec of Move #3; 30-sec of Move #2; and 15-sec of Move #1.  Then complete 1-min of 1-leg lunge drives.  Repeat that format again with Set #1, then do the same with Set #2 replacing lunge drives with Woodchoppers. 

Warm-Up (1 min each move)

1. High Knees

2. 1-Leg Lunge Drives

3. Frogger

4. Woodchoppers

5. Boxer Taps

Set #1 

1-leg Lunge Drives

1. Weeble Wobble

2. Reverse Crunch

3. Toe Reach

4. Mailboxes

Set #2

Woodchoppers

1. Side Crunch

2. Double Crunch

3. Pilates 100s

4. Russian Twist

WORKOUT #4

Ladders

Grab your resistance bands, door attachment, loop band, and water. Blast a bumping playlist and follow along with this elevated strength class.

Drop Set (Upper)

WORKOUT #5

Back to Back

Grab your resistance bands, the door attachment, loop band, a timer, and water. 

Watch this preview of the moves then complete the workout format below.

Directions: Starting with Set #1, complete 10 reps (per side) of move #1 & #2.  Repeat each set for the designated amount next to Set #.  

Warm-Up (1 min each move)

1. Jog in place

2. Squat Jacks

3. Mountain Climbers

4. Woodchoppers

5. Boxer Taps

Set #1  (X2)

1. Lateral/Reverse Lunge

2. Side Plank Hip Dips

Set #4 (X4)

1. Circle O Crunch

2. Hip Raise + Open

Set #2 (X3)

1. Mountain Climbers

2. Push-Ups

Set #3 (X3)

1. Swimmers

2. Plank walk-out + Frogger

Set #5 (X4)

1. Side Crunch

2. Clamshells

Set #6 (X3)

1. Frogger

2. In/Out Squat

Set #7 (X3)

1. Fly

2. Row

Core Galore

WORKOUT #6

Burn Outs

Grab your resistance band, loop band, timer and water. 

Watch the preview of the moves then complete the workout format below. 

Directions: Starting with Set #1,  Move #1, complete 20 sec ON, 10 sec OFF x2 (1 min total).  Repeat the same time format with Move #2, 3, & 4.  After Move #4, repeat the entire Set again.  Finish the Set with the Cardio move before moving on to the next Set.

Warm-Up (1 min each move)

1. Boxer Taps

2. Squat Thrusts

3. Plank Jacks

4. High Knees

5. Hit the Deck

Set #1 

1. 1-Leg Deadlifts

2. Quad Kick

3. Standing Side Press out

4. Squat Pulses

Cardio: Butt Kicks

Set #2

1. Row

2. Tricep Kickback

3. Fly

4. Push Up Pulses

Cardio: Jumping Jacks

Set #3

1. Circle 0 Crunch

2. Reverse Crunch

3. Double Crunch

4. Pilates 100s

Cardio: Mountain Climbers

WORKOUT #7

Butt Kicker

Grab your loop band and water. Blast a bumping playlist and follow along with this leg crushing strength class.

Drop Set (Upper)

WORKOUT #8

Tweener

Grab your resistance bands, loop band, a timer, and water. 

Watch this preview of the moves then complete the workout format below.

Directions: Starting with Set #1, complete 10 reps (per side) of Move #1.  Before moving on to Move #2, complete 10 reps (per side) of the Tweener Move.  Continue this pattern of completing the Tweener Move in between each Move.  Complete Set #2 with the same format then finish with 3 mins of abs. 

Warm-Up (1 min each move)

1. Jumping Jack Punches

2. Ladder Climbs

3. Butt Kicks

4. Hit the Deck

5. Piston Legs

Set #1 

Tweener: 1-Leg Lunge Jumps 

1. 1-Leg Deadlifts

2. Hamstring Curl

3. Bicep Curl

4. Scapula Press Out

5. Running Man Sit-ups

Set #2

Tweener: Ski Abs

1. Rainbow Heel 

2. Side Reach & Pull

3. Bear Crawl

4. Swivel Hip Dips

5. Push Ups

Ab Finisher: (1 min each move)

1. Hip Dip

2. Scissor Up & Down

3. Pilates 100s 

Core Galore

WORKOUT #9

Pyramid

Grab your loop band, timer and water. 

Watch the preview of the moves then complete the workout format below. 

Directions: Starting with Set #1,  Complete 10 reps of Move A, then 2 reps of Move B.  Then complete 8 reps A & 4 reps B.  Continue dropping 2 reps from A and adding 2 to B until you are at 2 reps A and 10 reps B.  Repeat the pattern for Sets 2,3, & 4 then finish with 3 mins of abs. 

Warm-Up (1 min each move)

1. Jump Rope

2. Heisman

3. Plank Jacks

4. Dynamic Vinyasa

5. Mummy

Set #1 

A. Squat + Front Kick

B. In/Out Squat

Set #2

Plank Punch & Swing

Hi/Lo Plank

Set #3

A. Waist Twists

B. Double Crunch

Set #4

A. Skating Lunges

B. Burpees

Ab Finisher (1 min each move)

Circle 0 Crunch

Bicycle Extensions

Mailboxes

WORKOUT #10

Drop Set 

Grab your Resistance band, loop band and water. Blast a bumping playlist and follow along with this whole-body strength class.

Drop Set (Upper)

WORKOUT #11

EMOM

Grab your resistance bands, loop band, a timer, and water. 

Watch this preview of the moves then complete the workout format below.

Directions: Complete each move for 1 full minute.  Take minimal to no rest in between each move.  

Warm-Up (1 min each move)

1. Jumping Jack Punches

2. 2 jacks + 8 fast feet

3. Hit the Deck

4. 2 plank jack + 2 frogger

5. Heisman

 1. Front/Back Lunge

    (30 sec each leg)

2. Skating Lunges

3. Squat Pulses

4. Lateral/Front Raise

5. Bicep Curl 

6. Tricep Kickback 

7.  Ski Abs

8.  1-Leg Deadlift

9.  Lateral/Front Kick

10.  Hamstring Curl

11.  Hi/Lo Plank

12.  Hip Dip & Crunch

13.  Side V-ups

14.  Windmills

15.  Criss Cross + Extend +                Crunch

16.  Diamond Hip Raises

17.  Reverse tabletop swing               backs

Core Galore

WORKOUT #12

Core Crusher

Grab your timer and water. 

Watch the preview of the moves then complete the workout format below. 

Directions: Complete each move for it's designated amount of reps on each side.  Repeat the entire set (all 10 moves), twice more, for a total of 3 times.

Warm-Up (1 min each move)

1. Ladder Climbs

2.  Burpees

3.  Ski Abs

4.  Lunge-Arm Taps

5.  Piston Legs

1.  Down Dog Crunch Combo (X5)

    - Knee to same elbow 

    - Knee to opposite elbow

    - Knee to bear hold

2.  Bird Dog pull through (X10)

3.  Half Kneeling Side Crunch (x10)

4.  Forearm Plank Knee Taps (x10)

5.  Bear Hold Hand Walkouts (X10)

6.  Roll-up Jumps (x10)

7.  Criss Cross Extend Crunch (x10)

8.  Hip Dip & Crunch (x10) 

9.  Sea Turtles (x10)

10.  Diamond Kick & Crunch (X10)

WORKOUT #13

Pyramid Ladder

Grab your loop band and water. Blast a bumping playlist and follow along with this sweat inducing strength & endurance class.

Drop Set (Upper)

WORKOUT #14

Bust N Burn

Grab your loop band, a timer, and water. 

Watch this preview of the moves then complete the workout format below.

Directions: For each move, go as fast as you can for 20 seconds, take 10 seconds rest, then repeat once more - 1 min total per move.  For moves that have 'sides' (#1, 2, 9, 10, 17), switch sides after first 20 sec. 

Warm-Up (1 min each move)

1. Plank Walkout + Frogger

2. Dynamic Vinyasa

3. Mountain Climbers

4. Burpee

5. Om Ong

 1. 1-leg Lunge Jump

2. Lateral/Reverse Lunge

3. In/Out Squats

4. Squat Pulses

5. Burpees

6. Push-Up Pulses

7.  Ski Abs

8.  Push-up T Rotation

9.  Knee to Knee + Kick

10. Hip Heel Pulse

11.  Skinny Hip Raises

12.  Pilates 100s

13.  Medium Hip Raises

14.  Diamond Pilates 100s

15.  Wide Hip Raises

16.  Double Crunch

17.  Low Lunge Arm Taps

Back To Back Week 5

WORKOUT #15

Back To Back

Grab your resistance band, timer and water. 

Watch the preview of the moves then complete the workout format below. 

Directions: Starting with Set #1, complete 12 reps (per side) of each move.  Repeat the set once more then move onto Set #2.  Complete all 6 sets using the  12reps x2 rounds format.  BONUS SET: Go for it!!

Warm-Up (1 min each move)

1. 2 JJ's + 8 Fast Feet

2.  Ladder Climbs

3.  B-ball Jumps

4.  Heisman

5.  Mummy

Set #1
Hip Dip & Crunch

Diamond Kick & Crunch

Set #2

Star Jumps

Hi/Lo Plank

Set #3

Tricep Kickback

Bicep Curl

Set #4

Skating Lunges

Squat Pulse & Hold

Set #5

Switch Kicks

Table Top Swing backs

Set #6

Low Lunge Arm Taps

Bear Lift Bird Dogs

BONUS SET: 

10 Curtsey Squats          30 Swimmers                50 Jumping Jacks

20 Skating Lunges         40 Weeble Wobble

WORKOUT #16

Tweener

Grab your resistance band, loop band and water. Blast a bumping playlist and follow along with this blustery class. 

Drop Set (Upper)

WORKOUT #17

Sweat Reset

Grab your resistance band, loop band, a timer, and water. 

Watch this preview of the moves then complete the workout format below.

Directions: For each set complete the cardio move for 1 minute, doing 20 sec ON and 10 sec REST 2x.  Complete the remaining 3 moves with 10 reps on each side (if applicable), then move onto the next set. 

Warm-Up (1 min each move)

1. Heisman

2. Skating Lunges

3. Squat Jumps

4. Jump Rope

5. Hit the Deck

Set #1

Cardio - Heisman

1.  Bear Hold Firehydrant

2.  Bear Crawl

3.  Bear Hold + Fire Crawl

Set #2

Cardio - Skating Lunges

1.  Twist Punch

2.  Bicep Curl

3. Fly

Set #3

Cardio - Squat Jumps

1.  Curtsy Squat + Press 

2.  Circle 0 Crunch

3.  Windmill Legs

Set #4

Cardio - Hit the Deck

1.  Plank Knee Drive + Hip Drop 

2.  Plank Criss Cross Extend Crunch

3.  Leg Lower & Frog Kick

The End - Week 6

WORKOUT #18

The End

Grab your resistance band, loop band, timer and water. 

Watch the preview of the moves then complete the workout format below. 

Directions: This is it!  Your last workout of the program.  Let's end with a bang.  Complete each exercise as fast as you possibly can, until your body gives out.  Go until failure or 1-min, whichever comes first.  Take no rest between moves and 30 sec of rest between sets.  Here we gooooo!!!

Warm-Up (1 min each move)

1. DD/Bear Hold + DD/Frogger

2.  Wide Full Squats

3.  Heisman

4.  Mummy

5.  Hit the Deck

Set #1
Moving Pushups

In/Out Squats

Plank Hold

Set #2

Pushup Jacks

Bear Hold Pressouts

1-Arm Plank

Set #3

Tricep Kickback Pulses

1-leg Hip Raise Pulses

Scissor Up/Down

Set #4

Bicep Curl Pulses

1-leg Deadlift Pulses

Flutter Kick

Set #5

Lateral/Front Raise

B-ball Jumps

Bicycle Extensions

Set #6

Woodchopper

Star Jumps

Sea Turtles

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@angelachronisliving

Angela Chronis

(808) 856-6008

asoulfulself@gmail.com

 

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