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gf11 Full Body | Cardio & Strength Mountain Body-weight Workout
Welcome to my full body cardio & strength mountain workout. In this workout you’ll increase your intervals (go up the mountain) from 1 to 2 to 3 minutes, then then decrease intervals going back down (the mountain). No equipment needed! In this blog, I have included short demos of each of the exercises from the workout with progressions and modifications to suit most fitness levels. You can also dive right into the 11-minute workout if you don’t need the demos.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Equipment
Before You Begin
After a 1-minute warmup, this workout is a 10 minute Mountain (aka Pyramid) workout with alternating cardio and strength moves. There are 6 exercises and 5 rounds. The first round is 1 minutes. After a brief rest, round 2 starts and goes for 2 minutes. Again, a brief rest before the longest interval, round 3 starts and goes for 3 minutes. The final two rounds are for 2 and 1 minutes, respectively. In total, each of the 6 exercises are done three times, each for 30 seconds.
Full 11-minute Workout Video:
Workout Breakdown:
There are 5 rounds (intervals) in this workout. Perform each exercise for 30s. Rest for 20s between rounds.
Round 1 (1 minute): Exercises 1 and 2.
Round 2 (2 minutes): Exercises 1, 2, 3 and 4.
Round 3 (3 minutes): Exercises 1, 2, 3, 4, 5 and 6.
Round 4 (2 minutes): Exercises 3, 4, 5 and 6.
Round 5 (1 minute): Exercises 5 and 6.
Exercise 1:
Jumping Jack with Hand Touch
Perform a standard jumping jack by jumping both feet out as you raise arms up. Jump feet back together and lower arms to touch hands behind thighs.
Modification: Step out one leg at a time
Progression: Do a deeper squat as the hands meet
Be careful: Bend mostly with your knees
Exercise 2:
Lunge with Twist (no weights)
Holding hands together with elbows raised, step forward into a front lunge and twist your torso over the front leg. Return to the starting position and raise the arms. Repeat on opposite side.
Modification: Eliminate the twist or reduce the depth of the lunge
Progression: Hold a weight out with bent or straight arms
Be careful: Keep knees behind toes on the lunges elbows
Exercise 3:
Burpee with Plank Jack
Place hands on the floor and jump legs back into plank position. Then jump both feet out simultaneously then jump back to center. Bend knees and hop feet back toward the hands. Jump as you stand up.
Modification: Walk the feet out to plank and to the sides instead of jumping
Progression: Add a pushup before or after the plank jack
Be careful: Keep back flat in the plank position, don’t arch
Exercise 4:
Single Leg Sit Ups
Lie supine with arms and legs stretched to opposite walls. Raise the arms and trunk off the mat as you lift one leg toward outstretched hands. Return to starting position and repeat on other leg.
Modification: Bend the knees or perform a crunch by keeping low back on the floor (instead of a full sit up)
Progression: Hold a single dumbbell in both hands
Be careful: Keep low back pressed to the floor whenever you crunch or raise the legs
