Bodyweight training is a great way to give your joints a break if you’ve been lifting heavy and also a way to get some cardio in without a LONG, BORING, and INEFFECTIVE (for fat loss) steady state cardio workout.

Another awesome Calorie Burner and this one has a TOUGH core workout at the end!  Enjoy!

3 sets non stop with 10-15 reps of each exercise

Sumo Squats

http://www.bodybuilding.com/exercises/detail/view/name/wide-stance-barbell-squat

Note: You don’t need to use any weight.  For this exercise I prefer 1 Dumbbell held lengthwise

Rear Lunges

http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-rear-lunge

Note:  This is a great alternative if you have knee issues

Spider Crawl

http://www.bodybuilding.com/exercises/detail/view/name/spider-crawl

Note:  This is an advanced exercise but you can still do what you can.  Aim to get your knee as close to your ear as possible.  

Hello Dollies

Note: For this exercise you may lie flat on your back and if you notice that your lower back is “talking” to you, please bend the knees

Dead Bug

http://www.bodybuilding.com/exercises/detail/view/name/dead-bug

Note:  Left and Right is ONE rep

Superman

http://www.bodybuilding.com/exercises/detail/view/name/superman

Note:  Squeeze Quads and Glutes as you Lift up