Free Workout Videos – Advanced

Hey guys, today we’ve got some more free workout videos for you; this one is an advanced one.  If you’re just starting out, this one might be a bit too full-on for you, so try starting out with the beginner workout videos.

Today’s workout is gonna focus on pounding your abs, butt, and back of your legs (namely, your hamstrings).

It’s only 18 minutes long, and you need to set your interval timer or round timer to 18 rounds of 50 seconds of work and 10 seconds of rest.  You can download this timer as a free app on your phone.

Watch the video below, then give’er:



There are 9 exercises, so you need to do them twice thru to get 18 rounds:

1. Side jumps and squat jumps- in plank position, jump feet out to L, back to middle, 2 squat jumps, then back into plank position and jump out to R, middle, 2 squat jumps, etc.

2. Woodchops with weight, alternating L and R sides.

3. 5 high knees, 5 switch lunge jumps (okay to take a second to regroup in between).

4. Walking Pushups and Mt Climbers: do a push up, then walk on hands and knees to L, push up, then to R (can do it on knees to modify).  When you get to the end of the mat, do 5 Mt. Climbers.

5. Sumo Squats: squat deep, then as you come up kick out/up to the L, back down, kick R, etc.  Keep hands linked together around chest-height.

6. Plank jump & overhead weight push: jump legs back and then forward, pick up weight and push it overhead, do a little jump, then put it back down and start over.

7. V Roll: do a v side sit-up, then roll to the other side and repeat.  Never let your feet touch the ground.  Just roll over by pushing with you hand and rolling over with your core.  Keep a straight body line.

8. 5 Tricep Dips, 5 Push-ups (no sitting down in between)

9. Skipping (make sure you’re doing high-knees)

*by the way, L = Left, and R = Right


Let me know how you did in the comments  🙂


Leave a Reply