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Body Weight & Equipment Based Workouts

Below you will find a library of body weight and equipment based workouts. Nearly all the exercises below utilize your own weight with some commonly found "equipment". As with any exercise please do what is appropriate for you and your current health and fitness level.

Stack Workout  Sample Workout

Glute and Abdominal Focus

By Marc-Anthony Cinder, CFT

 

Description and Purpose

A Stack Workout is a full body program designed to target specific areas of the trainee.  This is achieved by repeating a series of exercises with a moderate to high volume of frequency.  The trainee performs the targeted exercises first and then successively adds a new exercise that works in conjunction with the prior work.  By working in a circuit fashion, the trainee will be able to move through the workout effecting strength as well as the cardiovascular system.  A Stack Workout can be performed two to three times a week if desired.  As always, please consult with your physician before starting an exercise program.

 

Execution

Listed below are the selected exercises for this specific Stack Workout.  Each exercise is performed then the trainee will move and do the second exercise.  After completion, the series is repeated again, after which the third exercise is added. 

 

 

For example:

List of exercises

  1. Push-ups

  2. Crunches

  3. Lunges

 

 

Exercise execution

1) Push-ups

2) Push-ups / Crunches

3) Push-ups / Crunches / Lunges

 

 

Note: Place a 30 to 45 second rest period between each exercise.  The workload should be hard but manageable.

 

Stack Workout (Perform for 4 weeks)

Warm-up: 10 minute on treadmill with incline of 2 -4 and a fast walk.

                    5 minute on treadmill with incline of 8 – 10 at a slightly slower walking speed

 

Stack Exercises:

  1. Deep Bench Squats 10 Reps

  2. Crunches 10 Reps

  3. Jump Squats 10 Reps

  4. Push-ups 10 Reps

  5. Bridges  10 Reps

  6. Lunges 10 Reps each leg

  7. Seated Cable Row 10 Reps or Band  Row 10 Reps

  8. Oblique Abdominal Crunch 15/ 20 Reps

  9. Bench or Chair Dips 10 Reps

  10. Sit-Ups 15/ 20 Reps

 

 

Cool Down: 10 minute easy spin on bike and stretches

Use a weight that is heavy enough for you to achieve the specified repetition, but is too heavy to do 5 more reps.

Full Body Strength 1a

Muscular strength and cardiovascular conditioning using chairs from home.

By Marc-Anthony Cinder, CFT

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Warmup

3-5 minutes performing light active movements such as  body weight squats, lunges, and such. Listen to what your body tells you. Perform some light stretching or foam rolling to help loosen and limber up. Proceed to the workout.

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Exercise

Split lunge with a chair                   3 sets of 10 reps, each leg

Split lunge with a chair and a hop    3 sets of 10 reps, each leg

Bottom half squats                      3 sets of 10 reps

Froggy hops                                  3 sets of 10 reps

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Double chair push-ups                 3 sets of 12 reps

Double chair broom row               3 sets of 12 reps

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Speed skaters 1 set of 20/ 15/ 10 reps

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Chair dips                                    3 sets of 10 reps

Band biceps curls                          3 sets of 10 reps

 

Abs*   

Hollow hold                              30 seconds

Hollow hold crunches                  20 reps

Bicycle crunch oblique crunches     20 reps

Plank alternating knee pull-ins       20 reps

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* Perform the ab section one after the other for the prescribed reps, then repeat 3 times.

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Cool down with light stretching or foam rolling.

 

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Cinder Fitness Strength  Workout 1b

Full body & cardio workout using dumbbells, machines, and bands.

By Marc-Anthony Cinder, CFT

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Warmup

3-5 minutes performing light active movements such as  body weight squats, lunges, and such. Listen to what your body tells you. Perform some light stretching or foam rolling to help loosen and limber up. Proceed to the workout.

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Exercise

Squats                                       3 sets of 12 reps

Bird dippers w/ row                       3 sets of 15 reps, each leg

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Plank-jack push-ups                    3 sets of 12 reps

Lat pull-down                            3 sets of 12 reps

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Triceps push-down                       3 sets of 12 reps

Squat to dumbbell snow angle        2 sets of 15 reps

 

Abs 

Stability ball exercises                     3 sets of 12 reps           

Reverse crunch               

Leg lift trunk twist    

Crunches

Chest raise    

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Cool down with light stretching or foam rolling.

Cinder Fitness Strength Workout 1c

Full body & cardio workout ALL body weight!

By Marc-Anthony Cinder, CFT

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Warmup

3-5 minutes performing light active movements such as  body weight squats, lunges, and such. Listen to what your body tells you. Perform some light stretching or foam rolling to help loosen and limber up. Proceed to the workout.

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Exercise

Single legged bridge                      3 sets of 10 reps, each leg

Standing straight leg raise               3 sets of 10 reps, each leg

90 degree side jumps                  3 sets of 10 reps

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Push-up to shoulder touch            3 sets of 10 reps

Across the body press                   3 sets of 10 reps, each arm

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Chair dips                                    3 sets of 10 reps

Band biceps curls                          3 sets of 10 reps

 

Abs  

Seated knee pull-in                    3 sets of 10-15 reps

Seated knee pull-in w/ twist         3 sets of 10-12 reps

Crunches form a bridge              3 sets of 15-20 reps

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Cool down with light stretching or foam rolling.

Full Body Strength  1d

Full body workout you can do with body weight and a ball.

By Marc-Anthony Cinder, CFT

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Warmup

3-5 minutes performing light active movements such as  body weight squats, lunges, and such. Listen to what your body tells you. Perform some light stretching or foam rolling to help loosen and limber up. Proceed to the workout.

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Exercise

Static Lunge w/ Ball                  3 sets of 10 reps, each leg

Bridges w/ Ball                      3 sets of 10 reps

Side Lunge to Ball Raise           3 sets of 10 reps

Wide Jump Squat                     3 sets of 10 reps

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Rope Pull Back                     2 sets of 15 reps

Rope Press Push                   2 sets of 15 reps

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Mountain Climbers w/ Ball      10 reps

Push-Ups Left Hand on Ball      10 reps

Mountain Climbers w/ Ball      10 reps

Push-Ups Right Hand on Ball    10 reps

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(Perform each exercise in sequence, and then repeat up to three times.)

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Abs*   

Side Bends                            3 sets of 12 reps

Side Bend Hip Raise                 3 sets of 12 reps

Crunches                              3 sets of 12 reps

Leg Lift to Tailbone Raise           3 sets of 12 reps

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Cool down with light stretching or foam rolling.

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Full Body Strength  1e

Full body workout

By Marc-Anthony Cinder, CFT

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Full Body Strength  1f

Full body workout

By Marc-Anthony Cinder, CFT

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Full Body Strength  1g

Full body workout

By Marc-Anthony Cinder, CFT

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Full Body Strength  1h

Full body workout using a stability ball and dumbbells.

By Marc-Anthony Cinder, CFT

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Full Body Strength  1i

Full body workout using a body weight and dumbbells.

By Marc-Anthony Cinder, CFT

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Warm-up 5 to8 minutes

Squat to lunge                       3 sets of 10 reps

Push-up to row                         3 sets of 10 reps

Dumbbell reverse fly               3 sets of 10 reps

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Squat press 10 reps

Supinated extension               10reps

Reverse squat press                10 reps

Alt. dumbbell punch               10 reps

(Repeat series 2 times)

 

Alt. crunch obliques               3 sets of 20 reps

Trunk twist                              3 sets of 12 reps

Leg lifts                              3 sets of 10 reps

 

Cool down with light stretching and foam rolling

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Full Body Strength  1j

Full body workout with no equipment.

By Marc-Anthony Cinder, CFT

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Warm-up 5-8 minutes

Jumping jacks 20 reps

Mountain climbers 15 reps

Burpees 10 reps

(Repeat sequence for 2-3 sets)

 

Leg circles 10 reps each direction

Static lunge 10 reps

3 legged down dog to push-ups 10 reps

(Repeat for both sides for 1 set. Repeat sequence for 2-3 sets)

 

Pistol lunges to row 3 sets of 12 reps

 

3 crunches to alternating oblique sit-up 12 reps

3 count chest raise 12 reps

(Repeat sequence for 2-3 sets)

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Cool down with light stretching and foam rolling

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Full Body Strength  1k

Full body workout with minimal equipment.

By Marc-Anthony Cinder, CFT

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Warm-up for 5-8 minutes

Gorilla walk 10 reps

Bear crawl 10 reps

(Repeat sequence for 3 sets)

 

Alt. front lunge 10 reps

Alt. reverse lunge 10 reps

Alt. jump lunge 10 reps

(Repeat sequence for 3 sets)

 

Balance board push-ups 3 sets for 10 reps

Seated pull backs 3 sets for 10 reps

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Chair assisted alt. leg raise 3 sets for 10 reps

Chair assisted knee raise 3 sets for 10 reps

Heel tap 3 sets for 20 reps

Plank to alt. knee pull-ins 3 sets for 12 reps

 

Cool down with light stretching and or foam rolling

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Full Body Strength  1l

Full body workout with stability ball and dumbbells.

By Marc-Anthony Cinder, CFT

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Warm-up 5 to 8 minutes

Dumbbell sumo squat                         3 sets of 12 reps

Dumbbell straight leg dead lift            3 sets of 12 reps

Dumbbell squat clean                      3 sets of 12 reps

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Trap raise                                     3 sets of 10 reps

Bottom half DB press                       3 sets of 10 reps

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Dumbbell kneeling high chop             3 sets of 10 reps

Dumbbell bridge low chop                3 sets of 10 reps

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Stability ball ab rollout                     3 sets of 20 reps

Stability ball dead bug                     3 sets of 20 reps

Stability ball Russian twist                 3 sets of 20 reps

 

Cool down with light stretching or foam roller.

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