Eric Leija's video: Full Body Bodyweight Workout

The goal of this workout is to get a heart pounding cardio crushing intense workout with just your bodyweight. I combine some of my favorite animal flow and conventional bodyweight techniques to have you kicking as from anywhere, anytime. Let’s get it. Warm Up: 3 to 5 sets minimal rest in between sets but maintain quality form A1: push up to forward reach x 5 reps each side Start in a plank position. Tuck your belly button to your spine, core tight. Stack your shoulders over wrists, maintain forward pressure. Straight line from your heels to your head. Pull yourself down with your elbows out at 45 degree angles from your body. Push up and reach up with one hand, try to maintain stability and fight rotation as you reach. Come back down with both hands and repeat. A2: crab to table top x 10 reps Starting in a crab position, press your hips up into the table position maintaining a long spine and tight core and glutes. Come back to a crab position and repeat. A3: reverse lunge to sumo squat x 5 reps each side Starting in a standing position, step back into a reverse lunge. Try to keep a straight line from your knees to your head. Open up your back hip and hold a sumo squat, press out your knees as far out as you can. Come back to a reverse lunge and come back to standing. Alternate sides. Work Set 1: 4 rounds, rest 90 seconds in between sets B1: Loaded beast to front step x 30 seconds Start in a loaded beast position. Sit your hips back towards your heels and actively press back with your palms extending your arms and then explosively step one foot forward outside your same side palm. Elevate your hand off the floor and pull your elbow up and back toward your hip. Open your chest wide by twisting your torso then plant your palm back on the floor and step down and back into your loaded beast before alternating sides. B2: Diamond push ups as slow as possible x 30 seconds Start in a plank position with your hands close together in a diamond shape. Pull yourself down keeping your elbows tight to your body. B3: Ali Shuffle x 30 seconds Start standing and keep one foot forward and one foot back. Perform a quick switch of the feet. Alternate quickly and keep your arms moving too. Work Set 2: 4 rounds, rest 90 seconds in between sets C1: Crab underswitch taps x 30 seconds Start in your crab position, step your opposite leg underneath you and lift your opposite hand. Land in your beast position and put about 10% of your body weight on the hand that switched over then underswitch the same leg back underneath into your crab position and alternate sides. C2: Explosive knees x 30 seconds Stay light on your feet and step forward and explosively drive one knee forward. Triple extend your rooted leg for maximum power. Bring the lifted leg back behind you, shuffle your feet and alternate sides. C3: Knee pull plank to push and forward reach x 30 seconds Start on your knees with your arms extended out in front of you. Pull yourself forward onto your forearms and then onto your palms into the bottom of your push up position. Push up and reach up with one hand, try to maintain stability and fight rotation as you reach. Come back down into your low push up position and then push yourself back onto your knees and alternate sides. Finisher: 8 rounds 30 seconds work, 30 seconds rest D1: loaded beast to front kick through x 30 seconds Starting from a loaded beast position, step one foot forward outside palm. Kick the back leg through, pointing forward, and lift the opposite hand bringing it in towards your chest. Bring the leg back to your mountain climber position and set your loaded beast. Repeat. Decompression: 1 round Child’s pose arm rotations x 10 reps Start on your knees and reach your arms out in front of you as far as you can. Sit your butt back towards your heels. Sink your head and shoulders to the floor and rotate your palms in and out to help release the tension in your neck, chest and shoulders. Alternating needle arm thread x 5 reps each side Starting on your knees, draw one elbow up and back as you inhale and then reach through with that arm and needle under your armpit, stacking your shoulders. Exhale and twist deeper into your stretch. Alternate sides by coming back up and drawing your opposite elbow up towards the sky with your next inhale. Try to coordinate one breath with one rep. Alternating shoulder drops x 5 each side Get on your knees. Spread your hands wide. Lean into one palm, bending your elbow as you drive your opposite shoulder down towards the floor. Move slow and steady, creating a mindful stretch in your chest, shoulders and neck. Shinbox switch with twist x 5 each side Start in a shinbox position and then shift your knees to one side. Twist your torso towards the direction you shifted as if you are performing a push up over the top of your thigh. Alternate sides slow and steady.