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Calisthenics And Bodyweight Workout

Countdown To Fitness: A Calisthenics And Bodyweight Workout

Average: 3.5 (27 votes)
3.5 5 27
A fun and fast fitness challenge, this workout features a combination of calisthenics and bodyweight exercises, and is a great way to burn fat and build conditioning.

Workout Summary

Main Goal:
Increase Endurance
Workout Type:
Full Body
Training Level:
Beginner
Days Per Week:
3
Equipment Required:
Bodyweight
Target Gender:
Male & Female
Recommended supplements for this workout:
  1. Protein Powder (post-workout)

Workout Description

“Workout for a Cure” - Countdown to fitness, 100,90,80,70,60,50,40,30,20,10 workout.

Recently I was honored to be asked to create and lead a workout for a great cause. Our local “Relay for Life” team had the novel idea to organize a workout to raise money for the fight against breast cancer.

As we know almost everyone has been touched in some way be this disease.  Be it a sister, mother, friend or yourself the diagnosis can be devastating.

We are all familiar with some of the risk factors such as heredity, chemicals in our environment and advancing age, just to name a few.  Sometimes it just happens, but there are a few things we can do to reduce our chances of getting cancer.

A healthy, clean diet, as free of chemicals as possible, maintaining a healthy weight, no smoking and plenty of exercise  are ways to make you an overall healthier person as well as reducing your risk of breast cancer.

The workout we did for the fund raiser is great for individuals or large groups.  You should do the exercises as listed and at a fast pace.  You RPE (rate of perceived exertion) should be high.  So put on some good, fast music and have fun.  This routine should only take 15-20 minutes.

Workout Notes

  • Bodyweight squats - Using no extra weight, feet should be slightly wider then hip width with feet pointed at a slight angle.  Push butt to the rear as if sitting in a chair,  keep chest and face up to maintain correct position. Try to squat low enough so thighs are parallel to the floor.
  • Leg lifts - Lie on floor and lift both straight legs or modify w/bent knees.
  • Knee extensions - Seated on floor, lean back on hands, draw knees toward chest, then extend to straight leg.  Keep legs off the floor!  Modify if needed by working one leg at a time.
  • Hands up push up - Starting position is chest on floor, place hands in push up position lift yourself up to a push up, return to starting position and lift hands off floor for each rep)
  • Burpees - From standing position place hands on floor, kick both legs out behind you, drop chest to floor, push up and jump feet back in, stand and jump off floor and clap hands, this is one rep.  If you need to modify you can walk legs back one at a time, keep chest off floor and skip the jump at the end.
Countdown to Fitness
Calisthenics And Bodyweight Workout
Exercise Sets Reps
Jumping Jacks 1 100
Crunches 1 90
Bodyweight Squats 1 80
Leg Lifts 1 70
Jumping Jacks 1 60
Crunches 1 50
Bodyweight Squats 1 40
Knee Extensions 1 30
Hands Up Push Ups 1 20
Burpees 1 10

Good Job, time to catch your breath!

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    Average: 3.5 (27 votes)
  • About The Author
    I am 59 but age is only a number. In 2012 I started my own gym. Classes are based on HIIT and CrossFit. I also teach “Biggest Loser Live Training.”
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Comments (31)

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racen
Posted Fri, 02/01/2013 - 03:34

What happens when you reach a plateau?

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Holly Blumenberg
Posted Fri, 02/01/2013 - 16:09

This workout is not meant to be your only routine. It is a supplement to your regular weight lifting or an alternate form of cardio. You could try to reduce your time but if get so adapt at this workout that you do not feel challenged then it would be time to try something different. . Variety is crucial to fitness.

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Terry
Posted Sun, 02/03/2013 - 20:10

Usually when a plateau is reach this means that you need to change things up. The muscles have "memory" so when we continue to do the same exercises over and over, the muscles will adapt. Therefore, you must change your workout to prevent this from happening. Give this a try and I think it will help you to move forward.

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faye
Posted Thu, 02/14/2013 - 02:36

Will definitely try this...I'm pretty sure that I won't be able to finish in under 20 mins but I'll work on improving my time. I'm planning on doing this on days that I don't run. I'llreturn with an update in the future.

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rebecca
Posted Sun, 02/17/2013 - 10:52

I'm just starting to try to be fit and exercise and all that but, I'm not sure what exercise routine I should start with... If you could recommend a good starting thing that would be great.

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Samantha Ann
Posted Thu, 02/28/2013 - 18:03

Thanks so much for this. I am used to doing only cardio about 30-45 minutes a day so starting working on specific muscles is hard work. I changed it up by adding 3 pound weights to the jumping jacks and 10 pound weights to the squats.

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Liz
Posted Sun, 03/10/2013 - 15:29

I just completed this routine and maybe needed a total of 30-60 seconds to catch my breath during the back half. Definitely rose my heart rate and broke a sweat in this short period of time. Recommend trying!

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Star
Posted Fri, 03/15/2013 - 00:17

Thank you for this workout! I had one of those days where you end up working late, you have a million errands to run after work, then you come home to a sick loved one! By the time I was ready to workout, the gym was closed, boot camp was over, and it was too late go for a run. It as a fitness emergency! I did this routine in two rounds, 14:26 the first round and 14:09 the second. I'm bookmarking this page right now for future fitness emergencies! :)

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Emel
Posted Fri, 03/22/2013 - 09:36

Just done this, found it haaaard! But I did do 30 day shred by jillian Michaels before it. How many calories does this workout burn?

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nathan
Posted Sun, 03/31/2013 - 20:10

does this also help burn fat?

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Kerstyn
Posted Mon, 04/15/2013 - 20:28

"A fun and fast fitness challenge, this workout features a combination of calisthenics and bodyweight exercises, and is a great way to burn fat and build conditioning."

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miss c
Posted Sun, 04/21/2013 - 14:39

I am trying to lose 3 stone and wondering weather weight lifting in a body pump class will merely change fat to muscle and cause me bulkiness. Please advise.

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WAYNE
Posted Sat, 05/04/2013 - 10:11

really good workout for endurance and cardio in general. Helped a great deal with mma i recommend to do two sets though. 1st set i flew through in 12 minutes then 2nd set is when it gets interesting! :)

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TABITHA
Posted Tue, 05/28/2013 - 11:41

SO I AM A LITTLE CONFUSED (JUST STARTED ON ALL THIS FITNESS STUFF). DO I TAKE ON ALL THESE REPS IN ONE SETTING TO WHERE I AM DOING A TOTAL OF 160 JUMPING JACKS, 140 CRUNCHES, 120 SQUATS, 70 LEG LIFTS, 30 KNEE EXTENSIONS, 20 PUSHUPS, AND 10 BURPEES IN PROPER ORDER ALL IN ONE 15-20 MIN ROUTINE, 3X A WEEK? IF SO I AM COOL WITH THAT BUT I JUST NEED TO BE SURE SO I CAN PLAN ACCORDINGLY.

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Maikel
Posted Sun, 03/02/2014 - 17:06

You do the exercise as it is originally written. The reason it says 100 jumping jacks, and then 60 jumping jacks is because you are counting down from 100 to 0. You could do it either way, they would both work for you.

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Bernadette
Posted Wed, 06/05/2013 - 17:38

My holiday is in 3 weeks!! will this workout help me tone up in such a short space of time?

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Arvin Jet
Posted Fri, 06/14/2013 - 04:41

Wow, i tried this first time. I wasn't able to finish it but tried all routine moves. It was really challenging. Great workout program, it really raised my heartbeat and sweat more. I definitely recommend this,

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B-Rad
Posted Mon, 06/17/2013 - 17:22

I wasn't able to finish the workout either but really liked it. Could I or should I be doing this workout by itself?? or should I be doing maybe another beginner workout with it? like do this workout Monday, Wednesday, Friday and do a different workout perhaps one that involves weight training for bulking etc on Tuesday, Thursday, Saturday?? Been trying to find good workouts so any help would be appreciated

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B-Rad
Posted Mon, 06/17/2013 - 17:25

I couldn't finish it either but I like it a lot. Should I be doing this workout by itself or should I find another workout that involves weight training and bulking and do 1 work out M,Wed,F and the other T, Th,Sat? Any suggestions if I should be doing this with another workout. Note I am a beginner so hints why I am asking and if I should do something else with it I need another beginner workout.

Thank You!!

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deja
Posted Tue, 06/18/2013 - 19:36

im 14. male. 145 pounds. active.my goal is 130 pounds before school starts. do you think this would be great for me?

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Green
Posted Fri, 08/02/2013 - 09:49

I also couldn't finish it, I mean I did finish but I was only able to do 70 crunches instead of 90. 15!!!! :D only 15 leg lift and I was so damn tired and when there was a second time for crunches i did 30 instead of 50 but finished all other exercises correctly. That is for sure a great exercise for burning fat as you are doing lot of for legs and abs. I drank ca. 400ml 2,2 forest berry yogurt( It should be OKAY food for that right)

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Green
Posted Fri, 08/02/2013 - 09:34

I also couldn't finish it, I mean I did finish but I was only able to do 70 crunches instead of 90. 15!!!! :D only 15 leg lift and I was so damn tired and when there was a second time for crunches i did 30 instead of 50 but finished all other exercises correctly. That is for sure a great exercise for burning fat as you are doing lot of for legs and abs. I drank ca. 400ml 2,2 forest berry yogurt( It should be OKAY food for that right)

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timmy
Posted Sun, 08/04/2013 - 04:09

Anyone knows how many calories this whole training will burn ?

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david
Posted Mon, 08/05/2013 - 07:27

How much kcal does this whole training burn?

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david
Posted Mon, 08/05/2013 - 07:27

How much kcal does this whole training burn?

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sharon
Posted Sat, 08/17/2013 - 12:53

Love this workout. Been doing it every morning for 2 weeks now. Getting easier but still not doing it under 20mins :(

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sharon
Posted Sat, 08/17/2013 - 12:55

Love this. Been doing it every morning for 2 weeks. Getting easier but still cant get it down to under 20 mins :)

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Gail
Posted Tue, 08/20/2013 - 11:07

I am on my way to the gym right now to give this a try :-)

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Kara
Posted Thu, 09/05/2013 - 22:55

Does anyone have any recommended music to go with this workout?

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Beth
Posted Fri, 01/24/2014 - 04:38

Level = beginner??????? Hahahaha! Nooooo way could I do this as a beginner, I'd love to but I can only do 12 crunches. How do I modify this for pre-beginner? I thought may do it in a round, start 10 jumping jacks, 9 crunches,8 etc. until I drop and basically build up in 5 reps every 3-4 sessions. What do you think holly? Thanks.

Why are there soooo many dislikes on comments here? It's a shame, feels like walking in to a dodgy town!

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Vasant
Posted Tue, 07/15/2014 - 11:09

The Fixa0Don't be afraid to live unaoiventnonclly. Just because the majority is doing something doesn't make it right. Remember, the world was flat until someone came along that challenged the idea. Start educating yourself and finding out what works for you. Challenge everything! Even what you read here. Just because I say ancestral (paleo) eating is the way to go maybe you'll have success following another route. I like to lift heavy weights and run really fast. Maybe that just doesn't get the job done for you. YOU like to box, run 10K's, and practice bodyweight movements.

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