Stomp the Yard: A Bodyweight Workout

LWFBoxDance

The other day, I spent 13 hours filming 24 videos for my Lift Weights Faster workout library. (If you’re not signed up for the [free!] upcoming ecourse yet, click over to LiftWeightsFaster.com and make it so!)

We had to turn off the heat in the gym, though, because it was interfering with the audio, so the whole crew froze our glutes off.

Brrrrr

TOTALLY WORTH IT.

I can’t wait to share my upcoming Lift Weights Faster conditioning library with you — no really, I can’t wait — so I’m sharing one of the principle bodyweight workouts we filmed yesterday. It’s called “Stomp the Yard,” and you will see why. (If you have downstairs neighbors, I wouldn’t recommend doing this one after bedtime.)

Instructions: Complete two to four rounds of the following circuit, working for 30 seconds, and then resting for 30 seconds after each exercise (if you’re working hard enough, trust me, you’ll want and cherish that rest).

Equipment: Nothin’ but your bodyweight and a single stair or low box.

Exercises:
-Triceps Pushup
-Skater Jump
-Flutter Kick
-Box Dance Step (demonstrated at the 19-second mark HERE, and labeled as Switch Foot Hops; if you don’t have access to a stair, sprint in place)
-Knee-to-Elbow Plank
-In-and-Out Squat

If you get a chance to do it, I’d love to hear what you think in comments below.

Click here to join thousands who have enjoyed my 4-day Lift Weights Faster video ecourse!

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Author:Jen Sinkler

Fitness writer and editor, workout connoisseur, meditator, proponent of spandex, former rugby player; never, ever without lip gloss.

15 Responses to “Stomp the Yard: A Bodyweight Workout”

  1. February 26, 2014 at 4:04 pm #

    You are like a cool breeze on a hot day. A spoonful of Sunbutter. A favorite song at just the right time. Thanks for being so awesome.

    • February 27, 2014 at 12:42 pm #

      Ahhh, favorite comment ever by one of my favorite people. <3

  2. Patricia
    February 27, 2014 at 1:20 pm #

    This is an awesome workout that kicked my butt and had me dripping sweat at the end. I challenged myself and repeated the circuit four times and it took me about 35 minutes including a 5 minute warm up. It’s not only a great workout but it can be done anywhere :-)

  3. Christie
    March 1, 2014 at 12:13 pm #

    Great workout! Did it in my garage this morning. Simple enough to follow, but sure makes you work hard.

    • March 2, 2014 at 1:32 pm #

      Thank you, Christie! Glad it was a good experience.:)

  4. Melissa
    March 1, 2014 at 7:55 pm #

    More ladder drills please…but also in slow motion! You go so fast thru it that I can’t pick up the pattern :-)

    • March 2, 2014 at 1:32 pm #

      Great call, Melissa. Slow-mo for sure next time.

  5. Lynn
    March 4, 2014 at 10:33 am #

    Hi Jen. Did this workout last night. I really enjoyed it. I had done a box dance step type move but with my weighted ball (tapping my foot on the top of the ball) but not with a step. This was much more challenging with the step!

    I agree with Melissa – more ladder drills. Love Ladder Lunacy and use it often both indoors and out. My son plays football and we challenge each other with ladder drills. Funny because we were just debating Pogo Hops last night (he doesn’t see the benefit) but have gotten him to vary it by using one foot versus both feet. So, I would love to see more of the creative ways you use it! We have also enjoyed using your T-drills you did with Experience Life for agility work as well.

  6. Desiree
    March 5, 2014 at 9:06 am #

    Tried it this morning, thought it was great and fit into a busy day. (my puppy thought he should help me do most of it which made it more challenging-had to put him in his crate) Always helpful to have demo links, so I can be sure I have the right form. Thanks

  7. Meagen
    March 7, 2014 at 10:14 am #

    Great quick workout for busy mom! However our bulldog thinks she should make flutter kick more difficult. Definitely worked up a sweat, have to push yourself.

  8. Sarah
    March 14, 2014 at 2:42 pm #

    Jen, sorry if I’m missing it, but I can’t see where/how to sign up for the ecourse on LWF.com? Help? :(

    • March 14, 2014 at 3:01 pm #

      Hi, Sarah,
      If the video plays for you, it means you’re already signed up! I just double-checked using your email address, and that looks like it’s the case.

      You should get an email tomorrow about the brand new one that’s going live (this one has a RAD download, by the way, so definitely snag that) — IF you don’t, be sure to check your spam folder. Let me know if it works!

  9. Shelley
    March 16, 2014 at 4:56 pm #

    Thanks so much, Jen! Just discovered your website, and really enjoyed this alternative to boring old cardio. It was awesome (and sweaty)!

    • March 16, 2014 at 4:57 pm #

      So happy you’re enjoying it! Thank you for letting me know!

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