Workout of the Week

Here’s a fresh 15-minute CrossFit-inspired bodyweight workout

Warm-Up (2 Minutes)

Perform each movement for 30 seconds:

  1. Arm Circles – Small and big circles forward and backward.
  2. Leg Swings – Swing each leg forward and backward for mobility.
  3. Bodyweight Good Mornings – Hinge at the hips, keeping back straight.
  4. Jumping Jacks – Get the heart rate up.

Workout (12 Minutes - 3 Rounds)

Perform 40 seconds of work, 20 seconds of rest for each movement.

  1. Wall Sit (Strength)

    • Sit against a wall with knees at 90 degrees, hold the position.

  2. Skater Jumps (Cardio)

    • Jump side to side, landing softly on one leg.

  3. Push-Up to Shoulder Tap (Strength)

    • Do a push-up, then tap each shoulder before the next rep.

  4. Jumping Lunges (Cardio)

    • Alternate legs explosively, landing softly.

  5. Leg Raises (Core)

    • Lie on your back, lift legs up and down without touching the floor.

Cool-Down (1 Minute)

  1. Child’s Pose – Stretch back and shoulders (30 seconds).
  2. Seated Hamstring Stretch – Reach for toes, keeping legs straight (30 seconds).

This workout keeps things dynamic while working your entire body. Enjoy! 🚀🔥


*Consult with a healthcare professional before participating in this online workout program, and exercise at your own risk, as the creators are not responsible for any injuries or health issues that may arise.