BEN BRUNO'S WOMEN'S BODY WEIGHT WORKOUT
WARM UP
COMPLETE ALL THREE EXERCISES IN A ROW AND THEN REPEAT THE CIRCUIT TWO MORE TIMES FOR A TOTAL OF NINE SETS. THIS FORMAT FUNCTIONS AS A HYBRID WARMUP/WORKOUT TO MAXIMIZE YOUR TIME.
SQUAT TO STAND
10 reps
LATERAL LUNGES
10 reps each leg
ALTERNATING LUNGES
10 reps each leg
CIRCUIT ONE
COMPLETE ALL THREE EXERCISES BEFORE REPEATING THE CIRCUIT
GLUTE BRIDGE MARCH
3 sets of 10-12 reps per leg
HANDS ELEVATED PUSHUP
3 sets of 10-12 reps
Bulgarian Split Squat (Foot on chair, box, or bench)
3 sets of 10 reps per leg
CIRCUIT TWO
COMPLETE ALL THREE EXERCISES BEFORE REPEATING THE CIRCUIT
DONKEY KICKS
3 sets of 12 reps each leg
PLANK TO PUSHUP
3 sets of 12 reps
STRAIGHT LEG SITUP (REACH FOR CEILING)
3 sets of 10 reps
