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WE SH IP TO ALGERI A VIE W D E TAILS

Countdown To Fitness: A Calisthenics

And Bodyweight Workout

A fun and fast fitness challenge, this workout features a

combination of calisthenics and bodyweight exercises, and is a
great way to burn fat and build conditioning.

Workout Summary

Main Goal Increase Endurance

Workout Type Full Body

Training Level Beginner

Program Duration 6 weeks

Days Per Week 3

Time Per Workout 15-30 minutes

Equipment Required Bodyweight

Target Gender Male & Female

Recommended Supplements Protein Powder (post-workout)

 Author Holly Blumenberg

Workout PDF Download Workout

Workout Description
“Workout for a Cure” - Countdown to fitness, 100,90,80,70,60,50,40,30,20,10 workout.

Recently I was honored to be asked to create and lead a workout for a great cause. Our
local “Relay for Life” team had the novel idea to organize a workout to raise money for
the fight against breast cancer.

As we know almost everyone has been touched in some way be this disease.  Be it a
sister, mother, friend or yourself the diagnosis can be devastating.

We are all familiar with some of the risk factors such as heredity, chemicals in our
environment and advancing age, just to name a few.  Sometimes it just happens, but
there are a few things we can do to reduce our chances of getting cancer.

A healthy, clean diet, as free of chemicals as possible, maintaining a healthy weight, no

smoking and plenty of exercise  are ways to make you an overall healthier person as well
as reducing your risk of breast cancer.

The workout we did for the fund raiser is great for individuals or large groups.  You
should do the exercises as listed and at a fast pace.  You RPE (rate of perceived
exertion) should be high.  So put on some good, fast music and have fun.  This routine
should only take 15-20 minutes.

Workout Notes
Bodyweight squats - Using no extra weight, feet should be slightly wider then
hip width with feet pointed at a slight angle.  Push butt to the rear as if sitting in a
chair,  keep chest and face up to maintain correct position. Try to squat low enough
so thighs are parallel to the floor.
Leg lifts - Lie on floor and lift both straight legs or modify w/bent knees.
Knee extensions - Seated on floor, lean back on hands, draw knees toward
chest, then extend to straight leg.  Keep legs off the floor!  Modify if needed by
working one leg at a time.
Hands up push up - Starting position is chest on floor, place hands in push up
position lift yourself up to a push up, return to starting position and lift hands off
floor for each rep)
Burpees - From standing position place hands on floor, kick both legs out behind
you, drop chest to floor, push up and jump feet back in, stand and jump off floor
 and clap hands, this is one rep.  If you need to modify you can walk legs back one
at a time, keep chest off floor and skip the jump at the end.

Countdown to Fitness

Calisthenics And Bodyweight Workout

Exercise Sets Reps

Jumping Jacks 1 100

Crunches 1 90

Bodyweight Squats 1 80

Leg Lifts 1 70

Jumping Jacks 1 60

Crunches 1 50

Bodyweight Squats 1 40

Knee Extensions 1 30

Hands Up Push Ups 1 20

Burpees 1 10

Good Job, time to catch your breath!

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About The Author

Holly Blumenberg
I am 59 but age is only a number. In 2012 I started my own gym. Classes
are based on HIIT and CrossFit. I also teach “Biggest Loser Live Training.”
View all by Holly Blumenberg »

32 Comments + Post Comment

Posted Tue, 07/15/2014 - 11:09 LIKE 16

Vasant
The Fixa0Don't be afraid to live unaoiventnonclly. Just because the majority is doing
something doesn't make it right. Remember, the world was flat until someone came along that
challenged the idea. Start educating yourself and finding out what works for you. Challenge
everything! Even what you read here. Just because I say ancestral (paleo) eating is the way to
go maybe you'll have success following another route. I like to lift heavy weights and run really
fast. Maybe that just doesn't get the job done for you. YOU like to box, run 10K's, and practice
bodyweight movements.

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Posted Fri, 01/24/2014 - 04:38 LIKE 27

Beth
Level = beginner??????? Hahahaha! Nooooo way could I do this as a beginner, I'd love to but
I can only do 12 crunches. How do I modify this for pre-beginner? I thought may do it in a
round, start 10 jumping jacks, 9 crunches,8 etc. until I drop and basically build up in 5 reps
every 3-4 sessions. What do you think holly? Thanks.
Why are there soooo many dislikes on comments here? It's a shame, feels like walking in to a
dodgy town!

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Posted Thu, 10/06/2016 - 15:16 LIKE 10

Dannielle Porteous
Put the reps into 10

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Posted Thu, 09/05/2013 - 22:55 LIKE 16

Kara
Does anyone have any recommended music to go with this workout?

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Posted Tue, 08/20/2013 - 11:07 LIKE 22

Gail
I am on my way to the gym right now to give this a try :-)

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Posted Sat, 08/17/2013 - 12:55 LIKE 16

sharon
Love this. Been doing it every morning for 2 weeks. Getting easier but still cant get it down to
under 20 mins :)
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Posted Sat, 08/17/2013 - 12:53 LIKE 18

sharon
Love this workout. Been doing it every morning for 2 weeks now. Getting easier but still not
doing it under 20mins :(

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Posted Mon, 08/05/2013 - 07:27 LIKE 23

david
How much kcal does this whole training burn?

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Posted Mon, 08/05/2013 - 07:27 LIKE 21

david
How much kcal does this whole training burn?

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Posted Sun, 08/04/2013 - 04:09 LIKE 21

timmy
Anyone knows how many calories this whole training will burn ?

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Posted Fri, 08/02/2013 - 09:34 LIKE 23

Green
I also couldn't finish it, I mean I did finish but I was only able to do 70 crunches instead of 90.
15!!!! :D only 15 leg lift and I was so damn tired and when there was a second time for
crunches i did 30 instead of 50 but finished all other exercises correctly. That is for sure a
great exercise for burning fat as you are doing lot of for legs and abs. I drank ca. 400ml 2,2
forest berry yogurt( It should be OKAY food for that right)

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Posted Tue, 06/18/2013 - 19:36 LIKE 28

deja
im 14. male. 145 pounds. active.my goal is 130 pounds before school starts. do you think this
would be great for me?
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Posted Fri, 08/02/2013 - 09:49 LIKE 25

Green
I also couldn't finish it, I mean I did finish but I was only able to do 70 crunches instead
of 90. 15!!!! :D only 15 leg lift and I was so damn tired and when there was a second
time for crunches i did 30 instead of 50 but finished all other exercises correctly. That is
for sure a great exercise for burning fat as you are doing lot of for legs and abs. I drank
ca. 400ml 2,2 forest berry yogurt( It should be OKAY food for that right)

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Posted Mon, 06/17/2013 - 17:25 LIKE 28

B-Rad
I couldn't finish it either but I like it a lot. Should I be doing this workout by itself or should I find
another workout that involves weight training and bulking and do 1 work out M,Wed,F and the
other T, Th,Sat? Any suggestions if I should be doing this with another workout. Note I am a
beginner so hints why I am asking and if I should do something else with it I need another
beginner workout.
Thank You!!

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Posted Mon, 06/17/2013 - 17:22 LIKE 23

B-Rad
I wasn't able to finish the workout either but really liked it. Could I or should I be doing this
workout by itself?? or should I be doing maybe another beginner workout with it? like do this
workout Monday, Wednesday, Friday and do a different workout perhaps one that involves
weight training for bulking etc on Tuesday, Thursday, Saturday?? Been trying to find good
workouts so any help would be appreciated

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Posted Fri, 06/14/2013 - 04:41 LIKE 21

Arvin Jet
Wow, i tried this first time. I wasn't able to finish it but tried all routine moves. It was really
challenging. Great workout program, it really raised my heartbeat and sweat more. I definitely
recommend this,

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 Posted Wed, 06/05/2013 - 17:38 LIKE 20
Bernadette
My holiday is in 3 weeks!! will this workout help me tone up in such a short space of time?

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Posted Tue, 05/28/2013 - 11:41 LIKE 25

TABITHA
SO I AM A LITTLE CONFUSED (JUST STARTED ON ALL THIS FITNESS STUFF). DO I TAKE
ON ALL THESE REPS IN ONE SETTING TO WHERE I AM DOING A TOTAL OF 160
JUMPING JACKS, 140 CRUNCHES, 120 SQUATS, 70 LEG LIFTS, 30 KNEE EXTENSIONS,
20 PUSHUPS, AND 10 BURPEES IN PROPER ORDER ALL IN ONE 15-20 MIN ROUTINE, 3X
A WEEK? IF SO I AM COOL WITH THAT BUT I JUST NEED TO BE SURE SO I CAN PLAN
ACCORDINGLY.

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Posted Sun, 03/02/2014 - 17:06 LIKE 17

Maikel
You do the exercise as it is originally written. The reason it says 100 jumping jacks, and
then 60 jumping jacks is because you are counting down from 100 to 0. You could do
it either way, they would both work for you.

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Posted Sat, 05/04/2013 - 10:11 LIKE 25

WAYNE
really good workout for endurance and cardio in general. Helped a great deal with mma i
recommend to do two sets though. 1st set i flew through in 12 minutes then 2nd set is when it
gets interesting! :)

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Posted Sun, 04/21/2013 - 14:39 LIKE 29

miss c
I am trying to lose 3 stone and wondering weather weight lifting in a body pump class will
merely change fat to muscle and cause me bulkiness. Please advise.

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Posted Sun, 03/31/2013 - 20:10 LIKE 32

nathan
does this also help burn fat?

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Posted Mon, 04/15/2013 - 20:28 LIKE 29

Kerstyn
"A fun and fast fitness challenge, this workout features a combination of calisthenics
and bodyweight exercises, and is a great way to burn fat and build conditioning."

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Posted Fri, 03/22/2013 - 09:36 LIKE 38

Emel
Just done this, found it haaaard! But I did do 30 day shred by jillian Michaels before it. How
many calories does this workout burn?

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Posted Fri, 03/15/2013 - 00:17 LIKE 29

Star
Thank you for this workout! I had one of those days where you end up working late, you have
a million errands to run after work, then you come home to a sick loved one! By the time I was
ready to workout, the gym was closed, boot camp was over, and it was too late go for a run. It
as a fitness emergency! I did this routine in two rounds, 14:26 the first round and 14:09 the
second. I'm bookmarking this page right now for future fitness emergencies! :)

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Posted Sun, 03/10/2013 - 15:29 LIKE 39

Liz
I just completed this routine and maybe needed a total of 30-60 seconds to catch my breath
during the back half. Definitely rose my heart rate and broke a sweat in this short period of
time. Recommend trying!

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Posted Thu, 02/28/2013 - 18:03 LIKE 42

Samantha Ann
Thanks so much for this. I am used to doing only cardio about 30-45 minutes a day so starting
working on specific muscles is hard work. I changed it up by adding 3 pound weights to the
jumping jacks and 10 pound weights to the squats.

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 Posted Sun, 02/17/2013 - 10:52 LIKE 51
rebecca
I'm just starting to try to be fit and exercise and all that but, I'm not sure what exercise routine I
should start with... If you could recommend a good starting thing that would be great.

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Posted Thu, 02/14/2013 - 02:36 LIKE 44

faye
Will definitely try this...I'm pretty sure that I won't be able to finish in under 20 mins but I'll work
on improving my time. I'm planning on doing this on days that I don't run. I'llreturn with an
update in the future.

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Posted Sun, 02/03/2013 - 20:10 LIKE 40

Terry
Usually when a plateau is reach this means that you need to change things up. The muscles
have "memory" so when we continue to do the same exercises over and over, the muscles will
adapt. Therefore, you must change your workout to prevent this from happening. Give this a
try and I think it will help you to move forward.

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Posted Fri, 02/01/2013 - 03:34 LIKE 49

racen
What happens when you reach a plateau?

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Posted Fri, 02/01/2013 - 16:09 LIKE 48

Holly Blumenberg
This workout is not meant to be your only routine. It is a supplement to your regular
weight lifting or an alternate form of cardio. You could try to reduce your time but if get
so adapt at this workout that you do not feel challenged then it would be time to try
something different. . Variety is crucial to fitness.

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