Squats, Crunches & Push Ups
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Squats, Crunches & Push Ups

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This is meant to be a quick, 23 minute workout. You can follow the audio prompts which are 30 seconds of bodyweight squats, followed by 15 seconds of rows, then 30 seconds of crunches or sit ups, followed by another 15 seconds of rest and the 30 second of push ups. Try to do as many reps of each as possible during the time allotted while maintaining good form. You can hit pause on the workout if you really need to take a break. As the push ups get more challenging, could lower yourself all the way to the floor, then push up off the floor. No equipment required for this workout, but if you want to stay off your floors you could add a workout mat.

Plan Info:

  • Workout Delivery: When you purchase this, you will own it forever. Follow along with videos on your computer, mobile device.
  • Equipment Needed:  None required. Weighted Vest optional
  • Duration: 23 minutes (can be extended indefinitely and repeated)
  • User Level: Beginner to Advanced
  • Goal: Build strength and lean body mass
  • Burn 50 to 120 calories per 10 minutes, depending on your lean body mass, intensity, and conditioning

Also Included in:

What Do Members Say?

"Before finding the Living Fit..., I had looked into several online programs including some ridiculously expensive coaching programs. I am so glad I found this membership. I have been using the Kettlebell Origins program for about 1 week, and I have already lost a few pounds, but, more importantly, I have already seen strength and mobility gains. I feel great, have energy, and look forward to the workouts." -  Samuel

Questions About Any Workouts or Memberships?

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What Makes Living.Fit Different?

Why not just follow random workouts from social media or Youtube?  The difference is expert programming. Following an expertly crafted program (this can still be fun) is how you get results, not random workouts. 

  • Looking to create a habit? The results you get from following these workouts will help foster the motivation you need to form healthy habits and be the best version of yourself.
  • Who Are Our Members? The majority of LF members describe themselves as either just getting back into fitness, those who have consistently worked out for some time or those who have worked out consistently but consider themselves a novice in knowing movements and routines.
    • Ages: 35-64, both men and women
    • Main Member Goals: Build muscle, Lose Weight or both
    • Why Did They Join? They wanted structured, well thought out and progressive programs that are thoughtfully designed.
  • Our team teaches trainers at 5 major gym chains & has worked with thousands of clients like you! We use that same expertise & experience to create simple to follow workout plans that will get you the results you want.
  • Our team has been quoted in major publications for their renowned expertise in exercise and fitness. Examples in LiveStrong, EatThis & CelebWell & CNET here, here, here and here

We Build Science Backed Workouts That:

  • Build muscle & burn fat. 
    • Burn 50 to 120 calories per 10 minutes, depending on your lean body mass, intensity, and conditioning
  • Are consistent & structured
  • Expertly made for you, take the guessing out of making your own each day
  • Proven and thoughtfully designed for long term results
  • Fresh workouts with variety
  • Hit the 'easy' button. Simply follow along with video or print your PDF with instructions
  • Plus, learn how to use equipment properly with hundreds of movement demos in our movement libraries

A Look Inside the Workouts

dumbbell workout program

Why is Progressive Overload So Important?

The scientifically backed formula to all the plans we create.  This is why you will get results. Progressive Overload is the gradual increase in stress that is put on your body during training. The two biggest factors are volume (repetitions) and intensity. We gradually increase this each week over the course of your plan to position you for progress. Otherwise you risk doing too much at one time or not enough at all. 

We make adjustments to the workout each week to keep your body progressing and adapting instead of simply just using more weight each week. Each workout is part of a plan and has a specific goal and purpose.

Plus:

  • Watch interviews and listen to podcasts with fitness experts to build your knowledge & results
  • Interact with some of the most highly qualified trainers in the world in Facebook Group

        More About Dumbbell Gains:

        • Includes Movement Library with movement breakdown for each movement in workout
        • Movements included, but not limited to: Lateral Lunges, Presses, Curls, Deadlifts, Front Squats
        • Track your workouts
        • Introductions and Frequently asked questions for optimal performance

        All Plans Include Movement Library for All Movements in the Plan so You Can Perform Optimally. Example:

        How does this program work?

        • Improved mobility over the course of 4 weeks or longer
        • Improved strength over the course of 4 weeks or longer
        • Improved strength-endurance over the course of 4 weeks or longer
        • Improved movement variability for the Central Nervous System (CNS) and Peripheral Nervous System (PNS) to reduce the chance for injury
        • Improved self-regulation for movement effectiveness and efficiency
        • These improvements are done through consistency, specific adaptations to imposed demands, and progressive overload.
        • We will use eccentric work to create improved tissue stress and adaptations
        • Tempo is the isometric counts, eccentric counts, and the concentric counts of the movement
        • Regressions will always be first to remove the weight, decrease the movement, and slow down the movement.
        • Progressions will always be to speed up the concentric part of the movement, increase the distance of the movement, and then add more load/weight to the movement.

        Quotes from Participants in Living.Fit Workouts

        "Wow, this is better than an in-person class. The program is fantastic. It walks you through each set/round of an entire exercise program (warm-up, cool-down, exercises, finisher). Everything is timed (including rests) and the rests show you previous and next exercises. As well, all of the exercise are in an on-line library linked with the day(s) you will be doing the exercises. So, you can review a days exercises, before or after a class." - Robert, United States

        "Amazing catalogue of workout plans for life! Only been a week and a half since I started my first Living.Fit program, and I know that I made a great, lifelong investment for my health and fitness." - Kellen, Canada

        About The Creator, Jesse Grund, CSCS

        Jesse A Grund is the owner of Unconventional Strength in Orlando, FL where he specializes as a strength and conditioning coach focused on improving strength and performance of clients that range from World Champion Golfers to Professional Wrestlers to retirees. 

        Learn more about Jesse or how you can work with him here.