Body Weight Challenge

Total body in less than 10 minutes, cardio included.  Push yourself to do your best while keeping good form.  This body weight challenge will allow you to watch your strength and stamina build.

Push-up, Burpees, Air-Squats – GO!

Three sets of each exercise: push-ups, burpees, and air squats.

  • Set 1 = 21 reps
  • Set 2 = 15 reps
  • Set 3 = 9 reps

Time yourself to follow progress over time.

Push-ups: Begin in plank position with hands stacked under shoulders. Lower body to the floor, keeping abs engaged. Return to plank with arms extended.

Burpees: Begin standing tall. Lower hips and place hands in front of your body. Do a complete push-up, jump or walk feet back under your hips. Jump to clap hands overhead. This is one rep. Keep good form and engaged abs.

Air-squats: Begin with feet just wider than hip-width apart. Keeping chest elevated, lower hips until parallel with floor. Squeezing at the base of the butt, return to standing.

Before beginning this or any other fitness program, please consult your physician. The user assumes all risk or injury in the use of this program. The health, fitness, and nutritional information provided on this site is for educational purposes and should not replace the recommendations of your health care providers. If you begin to experience pain, shortness of breath, or become light-headed during this exercise, please stop immediately and if you think you are experiencing a medical emergency, seek immediate medical attention.


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Jake Taylor

Jake is a husband and dad of two. He thrives on physical challenges, is an avid reader, is committed to seeking full human potential, is a man of deep faith, and strives to serve others. He is a CrossFit-L1 Trainer.