Bodyweight Booster Workout with Kate Vidulich


Today I have a workout for you.

No equipment need, except your body.

It is from a familiar face on EFI, Kate Vidulich.


Let me know how you like it.

Rick Kaselj



I am Kate Vidulich, metabolic training expert at

Today, I am totally pumped because I have got a special Bodyweight Booster Workout for my buddy Rick Kaselj and all of his awesome followers over at Now you guys are going to love this one.


What we are going to do is we are going to do 4 different bodyweight moves one of which you have probably never seen before which is getting me really excited, and this is a workout that you can add to the beginning of your regular strength training workout to help you accelerate your fat loss results.

CLICK HERE to YouTube video.

#1 – Single Leg Work into a Curtsy Squat

Let me show you how to do this.

Single Leg Work out to a Courtesy SquatSingle Leg Workout to a Curtsy Squat

What you are going to do is you are going to stand on one leg, you got to bend your right knee just slightly, then you are going to walk ahead out along on the floor till you get into a plank position. Keep your right leg up off the ground, then you are going to come back up hinging from your hip, back up to standing, bring the knee up, hands on to your hip and then into a curtsy squat and then back up, straight into the walk out again.

What you want to do is you want to keep your right leg off the ground the whole time, focusing on hinging from your hip and then going into the curtsy squat. If you need to put down your foot in the middle that’s totally cool, but the idea is to keep that leg off for the entire six reps.

#2 – Super Prisoner Squat

You now go into the second move which is the Prisoner Squat for 10 repetitions. Well it’s called the “Super Prisoner Squat” but you can do 10 Prisoner Squats.

Super Prisoner Squat

Super Prisoner Squat

You are squatting straight up and down for 10 repetitions. Then you are going to go down and do an isometric hold in this position for 10 seconds and then you got to finish up with another 10 Prisoner Squats.

You have to do 10 reps with 10 seconds of hold in the prisoner position, and then 10 reps again. Obviously you are just going to do one of those because it’s really intense but what you want to do is make sure that you keep your elbows back in the prisoner squat and your hands interlocked. If you start to put your head forward or your form gets bad, just bring your arms out straight in front of you. That is the second exercise.

#3 – Push Ups & Crab Crawl

Without any rest you are going to do push ups. You are doing 6 push ups. At the end of the six push ups you are going straight in to a Crab Crawl which is right leg to right arm and left leg to left arm while bracing your abs. Right leg Left leg is one repetition.

Push Ups and Crab Crawl

Push Ups and Crab Crawl

Alright so that is the workout, the bodyweight booster workout. What you want to do is make sure that you do each of these exercises in order with no rest. You take a 30-second break and then you do it for three rounds through. It’s pretty fast, it’s intense, and like I said because it’s so short you want to add this into the beginning of your regular workout..

I hope you enjoyed this. I am Kate Vidulich.

Have an awesome day.

If you are looking for other workouts like the above, then check out Fat Loss Accelerators 2.0, here:

Kate Vidulich

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