Basic Body Burn III


Basic Body Burn III is a full body work-out designed for beginners. Don’t let it’s simplicity fool you though. You will definitely feel the burn, especially if you haven’t worked out in a long time! In fact, it is easily modified for those at a higher fitness level as well just by increasing reps or sets or by altering the movement. So feel free to keep this one in your rotation even as you advance.

For optimal results, keep your heart rate in the fat-burning zone by exercising at a level thats right for you throughout the work-out.


A set of dumbbells (5 lb, 8 lb or 12 lbs depending on fitness level), optional
A mat, optional
Heart rate monitor, optional


1 min high knees in place
30 sec jumping jacks
30 sec butt kicks
30 sec squats
30 sec mountain climbers

*Note: Always listen to your body and modify exercise for your current fitness level.


*Minimum 30 seconds per stretch
Sitting hamstring stretch
Butterfly groin stretch (no bouncing)
Lying hip stretch
Standing quad stretch
Standing calf stretch
Behind the head shoulder stretch
Cross the body shoulder stretch
Additional stretches as desired

Light Up Your Legs:

1A. Bodyweight Squat
1B. Lying Glute Bridge
As many sets as needed, 100 total reps for each exercise, 60 seconds between sets

2A. Reverse Lunge
2B. Dumbbell Romanian Deadlift
4 sets, 10 reps, 90 seconds between sets

3. Wall Sit
Lean against a wall and squat down until your knees are bent at 90 degrees and your shins are vertical to the ground. Hold the position. Complete one set and hold for as long as possible. Then repeat 2 more times.Try to beat your time by 2-6 seconds each round.


Perform all exercises as a massive superset, rest 1-2 minutes, then repeat 3-55 times. Modify as needed. Beginners may need to walk back and omit the jump for their burpees and do regular squats instead of squat jumps.

  1. Jump Rope (60 seconds)
  2. Burpee (10 reps)
  3. Squat jumps (15 reps)
  4. Bicycle crunches (60 seconds)

Cool Down

2 min walk in place (hands above the head if needed)

Repeat Stretch

Add extra stretches as desired.
Check out this chart for additional stretches.

All done!

You did it! Great work. Make sure and drink plenty of water!

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