Workout Labs Fit
More workouts
Calendar Workouts Create a workout Fit
Warm-up ·  of 00:00
Workout ·  of 9 00:00
Cooldown ·  of 00:00
Begin workout Add to my calendar

Descent (Sample bodyweight workout)

6 min
 · 
9 exercises
Remember the Ascent from earlier this week? Well, it's time to come down that mountain and enjoy the weekend! The exercises start out tough, but get easier and easier. Complete the whole workout at least twice, but go for a 3rd if you're feeling like a boss. 
Explosive Jumping Alternating Lunges
1 sets
5 reps
Flutter Kicks
1 sets
10 reps
Butt Kicks
1 sets
10 reps
Chair Squats
1 sets
10 reps
Plank
20 sec rest
Front Kicks
1 sets
10 reps
Adductor Knee Raises
1 sets
10 reps
Alternate Heel Touchers
1 sets
10 reps
Jumping Jacks
1 sets
20 reps
Descent (Sample bodyweight workout)
6 min
 · 
9 exercises
Remember the Ascent from earlier this week? Well, it's time to come down that mountain and enjoy the weekend! The exercises start out tough, but get easier and easier. Complete the whole workout at least twice, but go for a 3rd if you're feeling like a boss. 
Explosive Jumping Alternating Lunges
1 sets
5 reps
Set 1 of 1
Rest before next set
Get ready
123GO
5 reps per leg, 10 reps in total. You've got this!
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors
  • Stand straight with a tight core and your chest up.
  • You will be in a classic lunge position. Step forward and be sure to keep your front knee bent. At the same time, extend the back leg.
  • Your back knee should be slightly bent.
  • Place your hands on your hips. If you want a challenge, place them straight above the head.
  • Using all of your force, jump into the air. Simultaneously, switch your leg stance in midair.
  • Land in the lunge position and repeat.
Flutter Kicks
1 sets
10 reps
Set 1 of 1
Rest before next set
Get ready
123GO
Again, shoot for 10 reps per leg. You're at the mountain's peak, on top of the world!
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.
  2. Keep abs engaged and perform short kicks in an alternating fashion.
  3. Repeat as needed and then lower legs to the ground.
Butt Kicks
1 sets
10 reps
Set 1 of 1
Rest before next set
Get ready
123GO
Give each butt cheek 10 kicks. Then tell it how sorry you are and ensure it knows that it's for the best.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
  1. Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
  2. Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
  3. Continue this back and forth motion, keeping your arms swinging in motion.
Chair Squats
1 sets
10 reps
Set 1 of 1
Rest before next set
Get ready
123GO
The famous chair squats, don't worry, we're removing the chair soon.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Place a chair behind you. Stand up straight with a tight core and flat back. Fold your arms in front. Your feet should be shoulder-width and toes and pointing forward.
  2. Slowly descend by bending your knees and driving your hips back. Keep your chest and head up.
  3. Touch the chair with your butt then slowly rise back to the starting position.
Plank
20 sec rest
Set 1 of 0
Rest before next set
Get ready
123GO
Hold it steady, focus on form: keep that back straight.
Primary muscle group(s):
Abs
  1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
  2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
  3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
  4. Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

Front Kicks
1 sets
10 reps
Set 1 of 1
Rest before next set
Get ready
123GO
Deliver 10 of your best kicks per leg. Imagine you're kicking through a wall. Break on through to the other side.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors
  • Stand with a tight core and flat back. Stagger your feet just a little so that your left foot is in front and your right front is behind you.
  • Bend your elbows and bring your closed hands to your chin, mimicking a traditional boxing stance.
  • Begin by extending your right leg up, leading with your knee.
  • Next, extend your foot out. Immediately, retract it back to the starting position.
  • Repeat on the other side.
Adductor Knee Raises
1 sets
10 reps
Set 1 of 1
Rest before next set
Get ready
123GO
Smash out 10 raises per leg, and then get some water!
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
  1. Position yourself on all fours on a mat with your palms flat and shoulder-width apart. Place your knees hip-width apart and bend them at a 90 degree angle.
  2. Try to relax your core so that your back and abs are in a natural position.
  3. Maintain this posture as you raise your right knee and bring it as close to your chest as you can.
  4. Now raise your right thigh out to the side, keeping the hips still.
  5. Kick your raised leg straight back slowly until it is in line with your torso.
  6. Reverse the movement to return to the starting position.
Alternate Heel Touchers
1 sets
10 reps
Set 1 of 1
Rest before next set
Get ready
123GO
Touch each heel 10 times, you're so close to base camp!
Primary muscle group(s):
Obliques
Secondary:
Abs
  1. Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder width apart.
  2. Fully exend your arms down the side of your body, palms facing in. This is the start position.
  3. Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
  4. return to the starting position smooth motion, inhaling as you do so.
  5. Repeat the movement, this time to your left side.
  6. When you have completed the movement on both sides, you have done one repetitition.
  7. Repeat.
Jumping Jacks
1 sets
20 reps
Set 1 of 1
Rest before next set
Get ready
123GO
20 star jumps to finish the circuit. Now, can you go again?
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
  1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
  2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
  3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
  4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
  5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

Workout done!
Exercises done
of 9
Total time
Browse more workouts
Start
  • Mon, May 27
You can always reschedule the workouts in your calendar
You can switch gender of illustrations here
Got it
Available to subscribers
Already a member? Sign in
Delete forever?
Yep, toss it!