Two 30 Minute Spring Break Bodyweight Workouts

Ahhh it feels great!

You step out of the car or off the plane and you feel the warm air and sunshine.

After 6 months of bitter cold and no sun you are beaming with energy. Spring break is here baby!

The best way to start your day on spring break? A quick 30 minute pump.

John Papp and Xceleration got what ya need. Ready?

Workout # 1 

Warm Up: 

  • 2 minutes of jumps in place (side to side, forward, rotating, high knees and butt kicks)
  • 20 Bodyweight Squats
  • 25 High Knees
  • 15 Push Ups to Down Dog Yoga Pose
  • 5 Spider Man Stretches Each Side


Go for 30 seconds @ each exercise. Go for 3 rounds resting only 1 minute between rounds

  • Windshield Wipers
  • Side Plank on Right Arm with Left Leg in the air
  • Front Plank Hip Dips
  • Side Plank on Left Arm with Right Leg in the air

The Works: 

15 Minute AMRAP (As many rounds as possible)

  • 60 Split Squat Jumps
  • 40 Uneven Squats (20 each side) 
  • 30 Alternating V-Ups
  • 20 Push Ups
  • 10 Burpees
  • 1 Unassisted Pistol Squat each leg (low or mid box if you can’t do one)

5 Minutes Static Stretching then get your ass to the beach!

Workout # 2 

Warm Up:

(5 minutes)

  • 2 minutes of jumps in place (side to side, forward, rotating, high knees and butt kicks)
  • 3D Lunge Matrix 
  • 5 Spider Man’s each side
  • 30 seconds Mt. Climbers

25 Minute Xcel Hell Challenge:

  • 100 Bodyweight Lunges
  • 200 Bodyweight Squats
  • 5 Minute Front Plank
  • 50 Straight Leg Sit Ups
  • 60 Push Ups
  • 100 High Knees

**If you complete all of these before 25 minutes, go through it again until the 25 minute mark.

Alright, so you are now all set. Two 30 minute Spring Break Workouts.

Get off your computer, sweat for 30 minutes then go enjoy your hard earned vacation.

Chase It!

Ben Boudro

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