Body Boost Workouts
These 30-min workouts are designed to make you sweat.
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Most moves can be modified and completed without any additional equipment.
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Listed in order from hard (1) to hardest (18)
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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.
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
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.
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
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.
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
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
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Set #2
Plank Punch & Swing
Hi/Lo Plank
Set #3
A. Waist Twists
B. Double Crunch
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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.
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
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.
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
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
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Set #2
Star Jumps
Hi/Lo Plank
Set #3
Tricep Kickback
Bicep Curl
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Set #4
Skating Lunges
Squat Pulse & Hold
Set #5
Switch Kicks
Table Top Swing backs
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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.
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
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
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Set #2
Pushup Jacks
Bear Hold Pressouts
1-Arm Plank
Set #3
Tricep Kickback Pulses
1-leg Hip Raise Pulses
Scissor Up/Down
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Set #4
Bicep Curl Pulses
1-leg Deadlift Pulses
Flutter Kick
Set #5
Lateral/Front Raise
B-ball Jumps
Bicycle Extensions
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Set #6
Woodchopper
Star Jumps
Sea Turtles