Progressive Workout

Progressive overload is the gradual increase of stress placed upon the body during training. The idea is to continuously increase the demands on the body so that you can sculpt muscle, strength, and endurance. It's the trifecta of workouts, in my opinion!

This full body workout can really challenge you and give a new twist to traditional workouts.  No equipment is necessary so you can do this one anywhere.  I'm gonna head outside with Cindy and burn some serious calories with this full body progressive workout.  


  • 20/10 for beginners

  • 30/15 for intermediate

  • 40/20 more advanced

  • You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Click HERE for full disclaimer.


  • none

Warm Up: 30 seconds each exercise

(click HERE for video of warm up)

  • boxer shuffle, butt kicks, jumping jacks, skaters, good mornings, squat kicks, reverse lunges, side lunges


(click each of the exercises for a video demo)

Set 1:


squat jumps (modified if needed)

squat pulses

Set 2:

windmill push ups

mountain climbers

push up hold

Set 3:

sumo hold heels up and down

sumo squat to lunge

sumo sway

Set 4:

bicycle crunch

in and out crunch

flutter kicks

Set 5:

reverse lunge R

reverse lunge skip R

split squat pulse R

Set 6:

side plank crunch R

superman lat pulls

side plank crunch L

Set 7:

reverse lunge L

reverse lunge skip  L

split squat pulse L

Set 8:

side plank crunch R

plank hip taps

side plank crunch L

Set 9:

skater touch L

skater touch R


Set 10:

cross punch crunch

long leg oblique pulse

toe touch

Don't forget to stretch!  

Watch our post workout stretching video for a great finisher.

pin now and save for later….

feel the burn progressive workout you can do at home!
do anywhere progressive full body workout.

Fill out the form below for a printable copy of the workout.  After submitting the form, don't forget to click the link.