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Quick 3 Minute Workout


Filed Under (Fitness, General) by Rick Kaselj

Got a quick workout that you can do anywhere.

You can do it in your living room in your work clothes or in your PJs.


Rick Kaselj, MS


Quick 3 Minute Workout

Hey, it’s Mike Whitfield with a very unique finisher for you, using just your bodyweight. This is actually a finisher that I put in the weekly challenge in my workout finisher’s inner circle and it was so popular, I had to put it into the 2.0 menu.

Quick 3 Minute Workout

CLICK HERE to watch the Youtube video.

With that being said what you are going to do is you are going to do burpees for 5 reps. Then you are going to rest for 5 seconds and we are going to do that 5 times for a grand total of 25 reps. So again, 5 burpees, rest 5 seconds, burpees again, rest 5 seconds until you do that 5 times.

In doing the burpee you get down, kick your legs out, push up, and jump back up.



A couple of modifications one can make is you can take out the push up and take out the jump. If you take out either one of those as well that’s another option or you could do a bodyweight squat. You can certainly do that and do 5 reps of those, rest for 5 seconds, and do it 5 times. There’s a couple of options for you.

Bodyweight Squat

Bodyweight Squat

And then as soon as you are done with that, after that 5th rep, rest 5 seconds then you immediately go into a plank and just hold it.

Now how long do you hold it?

Until failure, until your abs give out and you just can’t do it anymore.



Now the idea behind this finisher is the next time you do this finisher I want you to improve the time that you can hold your plank position because the longer you can hold your plank means the more endurance that your core is getting built and of course the stronger your abs are getting and that relates to everything in life being better, carrying groceries, playing with your kids, lifting weights. It’s a very fun bodyweight finisher. Have fun with it. We will see you at the next one.

If you liked this workout finisher, you can check out another 51 bodyweight ones over, here:

Bodyweight Finishers System 2.0

Mike Whitfield

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