Body Blaster


The workout today consists of three movements: Pull-ups, Push-ups and Squats. Have no fear if you cannot do a pull-up, you will do renegade rows in place of this exercise. Workout Overview: 5 pull-ups, 10 push ups, 15 squats every minute for 30 minutes. This means if it takes you :35 to complete the movements you have :25 seconds to rest before you have to do it all over again. So the faster you complete the movements the more rest you get. ** Rep schemes and movements vary depending on skill level you select.



1. Pull your shoulder blades back as you’re going through the movement, and focus on pulling the bar down.

2. Squeeze your glutes and your abs tight throughout the movement.

3. Get your chin above the bar, or it doesn’t count as a full rep.

Renegade Rows--

1. Grab two light dumbbells. Start out light and gauge your ability. If it’s too easy, adjust and increase the weight. The weight should be challenging, but you should be able to complete a full set with good form.

2. With your hands on the dumbbells at shoulder width, extend your legs outward into a full push-up position. This your starting point, ending point, and point of stability.

3. Tighten your core, firmly straighten your left arm, and slowly row the dumbbell upwards until your upper arm is slightly higher than your torso. Hold for 1 second at the top and then slowly lower back down. Keep your chest parallel to the floor throughout and try not to rock or sway to one side.

3.  the motion with your left arm.

Continue to alternate arms for a total of 10 reps.


Incline Push-up: (Beginner)

1. Assume a push-up position, placing your hands slightly wider than your shoulders on a box, bench or step instead of the floor.

2. Your body should form a straight light from your head to your toes. Squeeze your core and glutes.

3. Lower your body until your chest touches the bench, box or step.

4. Tuck your elbows as you lower your body so that your upper arms form no more than a 45 degree angle with your bottom in the bottom position.

5. Pause at the bottom, the push yourself back to the starting position as quickly as possible.

Intermediate/Advanced- Decline push-up.

1.Place your feet on a box, bench or step and place your hands on the floor, lower your body to the floor, let your chest touch then push back up to the starting position.

(Incline Push-up)   

Air Squats--

1. Begin with feet hip width apart and toes forward. (*You can have toes slightly out if needed to track the ankle)

2. Keep your chest high

3. Move your hips back

4. Squat down until hip crease is below knee crease

5. Return to standing with your hips fully extended by squeezing your glutes to stand up.




10 Renegade Rows

5  Incline Push ups

15 air squats


Every minute for 30 minutes



5 pull-ups or 10 renegade rows

10 push-ups

15 air squats


Every minute for 30 minutes



5 burpee pull-ups

7 decline push-ups

15 air squats


Every minute for 30 minutes