Name: Playbook - Hard To Kill Fitness - Bodyweight Blast
Uploaded: 2025-09-04T04:50:40.068Z
Duration: 25 min
Description: Bodyweight Blast

This workout uses only bodyweight exercises to target your entire body. Rest as needed to maintain form.

Workout: 5 Rounds
-15 Split Jumps (each leg)
-20 Hindu Push-ups
-20 Sit-ups
-20 Plank Jacks

*1-minute rest between rounds

- Take a large step forward with one foot and lower your body toward the floor. Both legs should be bent at a 90-degree angle at the bottom of the lunge.
- Lower the back knee slightly and jump to switch the feet. While in the air the front foot comes back and the back foot comes to the front. Land in a bent knee lunge.

Split jumps

- Start on all fours, then stick your but up in the air, looking down at your feet. Your body should resemble an inverted V shape. This is your starting position.
- Keep your legs straight as you lower your hips and bend your arms while you move your torso forward and down. Your chin should dip down, almost touching the floor.
- Arch your back, looking up towards the ceiling with your hips remaining close to the ground.
- Return to the starting position by raising your hips and pushing your body back to the starting 'V' position. The movement should become a constant movement with each rep blending into the next.

Hindu push-up

- Elevate your upper body so that it creates an imaginary V-shape with your thighs. 
- Once you feel the contraction for a second, lower your upper body back down to the starting position.

Sit-up

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

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This was the burner I needed. I LOVE to row and that was a great WOD! I didn’t have a pull-up bar so I did a superset of pushups and bench dips. LFG! STAY HARD TO KILL! 💪🏻🔥

Matt

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Bodyweight is always. ALWAYS. More brutal than weight lifting. I EFFING love it. STAY HARD TO KILL!

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Great first true workout back from 3 strokes and a brain bleed. Three trips of two week in hospital and 9 months on not being able to eat. Thanks for a great start back

Glynn

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