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Full Body · Push

Bodyweight Burner 25

Bodyweight Burner 25 preview
Full Body · 25 min
Bodyweight Burner 25

Metabolic full-body work. Legs, chest, core, and heart rate all in one 25-min shot.

25 min
Push
Truck stop
Session timer
0:00

Space needed

6ft x 6ft flat ground

Warm-up

  • Jump Squat (low)
    45s

    Land soft, quiet feet.

  • Push-Up plus
    10 reps

    At the top, push the ground away.

  • Mountain Climber
    45s

    Hips level, drive the knees.

Circuit A — 4 rounds

45s work / 15s rest
  • Jump Squat
    45s / 15s

    Explode up, land soft. Sub air squat if joints bark.

  • Push-Up
    45s / 15s

    Elbows at 45, meet the rep where you are today.

  • Walking Lunge
    45s / 15s

    Long step, back knee kisses the ground.

  • Mountain Climber
    45s / 15s

    Fast feet, hips stay level.

Finisher Ladder

10 → 8 → 6 → 4 → 2
  • Jump Squat + Push-Up
    ladder / as needed

    10 of each, then 8, then 6, down to 2. Move without breaks if you can.

Coach note

This is where cardio and strength meet. Two rounds a week burns off the diesel diet.