Hey Jolt
Hey Jolt

Basic To Ace It

Level: Beginner
Time: 13 mins
Equipment needed: Bench

Not sure how to get started on your workout routine? Lucky for you, Jolt's got it covered. This beginner bodyweight workout will start you on the right track with step-by-step instructions for each move, turning your hard work into a sweaty success story.

You'll be surprised by how these simple movements can get your heart rate pumping and leave you feeling like a million bucks. All you have to do is make the first move.

Basic To Ace It

Level: Beginner
Time: 13 mins
Equipment needed: Bench

Not sure how to get started on your workout routine? Lucky for you, Jolt's got it covered. This beginner bodyweight workout will start you on the right track with step-by-step instructions for each move, turning your hard work into a sweaty success story.

You'll be surprised by how these simple movements can get your heart rate pumping and leave you feeling like a million bucks. All you have to do is make the first move.


Workout Overview

High Knees

High Knees
Duration: 30 sec


Bodyweight Side Lunge

Bodyweight Side Lunge
12 reps


Donkey Kicks

Donkey Kicks
12 reps


Jumping Jacks

Jumping Jacks
Duration: 30 sec


Single Bench Dip

Single Bench Dip
12 reps


Crunch

Crunch
12 reps // Rest 1 min after exercise


High Knees

High Knees
Duration: 30 sec


Bodyweight Side Lunge

Bodyweight Side Lunge
12 reps


Donkey Kicks

Donkey Kicks
12 reps


Jumping Jacks

Jumping Jacks
Duration: 30 sec


Single Bench Dip

Single Bench Dip
12 reps


Crunch

Crunch
12 reps // Rest 1 min after exercise


High Knees

High Knees
Duration: 30 sec


Bodyweight Side Lunge

Bodyweight Side Lunge
12 reps


Donkey Kicks

Donkey Kicks
12 reps


Jumping Jacks

Jumping Jacks
Duration: 30 sec


Single Bench Dip

Single Bench Dip
12 reps


Crunch

Crunch
12 reps // Rest 1 min after exercise



Workout Overview

High Knees
High Knees

Duration: 30 sec


Bodyweight Side Lunge
Bodyweight Side Lunge

12 reps


Donkey Kicks
Donkey Kicks

12 reps


Jumping Jacks
Jumping Jacks

Duration: 30 sec


Single Bench Dip
Single Bench Dip

12 reps


Crunch
Crunch

12 reps // Rest 1 min after exercise


High Knees
High Knees

Duration: 30 sec


Bodyweight Side Lunge
Bodyweight Side Lunge

12 reps


Donkey Kicks
Donkey Kicks

12 reps


Jumping Jacks
Jumping Jacks

Duration: 30 sec


Single Bench Dip
Single Bench Dip

12 reps


Crunch
Crunch

12 reps // Rest 1 min after exercise


High Knees
High Knees

Duration: 30 sec


Bodyweight Side Lunge
Bodyweight Side Lunge

12 reps


Donkey Kicks
Donkey Kicks

12 reps


Jumping Jacks
Jumping Jacks

Duration: 30 sec


Single Bench Dip
Single Bench Dip

12 reps


Crunch
Crunch

12 reps // Rest 1 min after exercise


Start Workout

1. High Knees

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1.) Start standing with feet hip-distance apart. 2.) Lift up right knee as high as it will go and raise the opposite arm, then switch quickly so left knee is up before right foot lands. 3.) Continue pulling knees up quickly for as long as desired.


2. Bodyweight Side Lunge

Rep Count: 12 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off standing up straight with a slight bend in your knees. 2.) Step out to your side with your left leg and squat down through your hips. 3.) Lower yourself towards the floor so that your front leg is parallel with the floor and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.


3. Donkey Kicks

Rep Count: 12 reps
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Start on all fours, with your hands directly under your shoulders and your knees directly under your hips. 2. Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. 3. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum. 4. Return to start position to complete one rep.


4. Jumping Jacks

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Start standing with a slight bend in knees and hands resting on thighs. 2. Keeping the knees bent open the arms and legs out to the sides. Arms come above the head and legs wider than shoulders, then close returning to you start.


5. Single Bench Dip

Rep Count: 12 reps
Main Muscle Group: Triceps
Type: Strength
Equipment needed: Bench

How to Perform Exercise

Steps : 1.) Start off setting up a flat bench and positioning yourself in between the bench so that your hands are about shoulder width apart on the bench. 2.) Move your feet out in front of you so that your legs are straight. 3.) Then straighten your arms out on the bench so that you are elevated and tension is placed on your triceps. 4.) Slowly lower your upper body down towards the floor with your elbows so that they are at level with your shoulders. 5.) Hold for a count, squeezing your triceps and return back to the starting position. 6.) Repeat for as many reps and sets as desired.


6. Crunch

Rep Count: 12 reps
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off lying with your back flat on the floor. 2.) You can place your feet flat, keep an object above them, or have a partner hold them. 3.) Bend your legs at the knees and place your hands behind your head. 4.) Then lift your upper body towards your knees, contracting your abdominals on the way up. 5.) When reaching the final position, hold and squeeze for a few seconds then return back to the starting position. 6.) Repeat this exercise for as many repetitions as needed.


7. High Knees

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1.) Start standing with feet hip-distance apart. 2.) Lift up right knee as high as it will go and raise the opposite arm, then switch quickly so left knee is up before right foot lands. 3.) Continue pulling knees up quickly for as long as desired.


8. Bodyweight Side Lunge

Rep Count: 12 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off standing up straight with a slight bend in your knees. 2.) Step out to your side with your left leg and squat down through your hips. 3.) Lower yourself towards the floor so that your front leg is parallel with the floor and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.


9. Donkey Kicks

Rep Count: 12 reps
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Start on all fours, with your hands directly under your shoulders and your knees directly under your hips. 2. Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. 3. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum. 4. Return to start position to complete one rep.


10. Jumping Jacks

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Start standing with a slight bend in knees and hands resting on thighs. 2. Keeping the knees bent open the arms and legs out to the sides. Arms come above the head and legs wider than shoulders, then close returning to you start.


11. Single Bench Dip

Rep Count: 12 reps
Main Muscle Group: Triceps
Type: Strength
Equipment needed: Bench

How to Perform Exercise

Steps : 1.) Start off setting up a flat bench and positioning yourself in between the bench so that your hands are about shoulder width apart on the bench. 2.) Move your feet out in front of you so that your legs are straight. 3.) Then straighten your arms out on the bench so that you are elevated and tension is placed on your triceps. 4.) Slowly lower your upper body down towards the floor with your elbows so that they are at level with your shoulders. 5.) Hold for a count, squeezing your triceps and return back to the starting position. 6.) Repeat for as many reps and sets as desired.


12. Crunch

Rep Count: 12 reps
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off lying with your back flat on the floor. 2.) You can place your feet flat, keep an object above them, or have a partner hold them. 3.) Bend your legs at the knees and place your hands behind your head. 4.) Then lift your upper body towards your knees, contracting your abdominals on the way up. 5.) When reaching the final position, hold and squeeze for a few seconds then return back to the starting position. 6.) Repeat this exercise for as many repetitions as needed.


13. High Knees

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1.) Start standing with feet hip-distance apart. 2.) Lift up right knee as high as it will go and raise the opposite arm, then switch quickly so left knee is up before right foot lands. 3.) Continue pulling knees up quickly for as long as desired.


14. Bodyweight Side Lunge

Rep Count: 12 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off standing up straight with a slight bend in your knees. 2.) Step out to your side with your left leg and squat down through your hips. 3.) Lower yourself towards the floor so that your front leg is parallel with the floor and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.


15. Donkey Kicks

Rep Count: 12 reps
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Start on all fours, with your hands directly under your shoulders and your knees directly under your hips. 2. Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. 3. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum. 4. Return to start position to complete one rep.


16. Jumping Jacks

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Start standing with a slight bend in knees and hands resting on thighs. 2. Keeping the knees bent open the arms and legs out to the sides. Arms come above the head and legs wider than shoulders, then close returning to you start.


17. Single Bench Dip

Rep Count: 12 reps
Main Muscle Group: Triceps
Type: Strength
Equipment needed: Bench

How to Perform Exercise

Steps : 1.) Start off setting up a flat bench and positioning yourself in between the bench so that your hands are about shoulder width apart on the bench. 2.) Move your feet out in front of you so that your legs are straight. 3.) Then straighten your arms out on the bench so that you are elevated and tension is placed on your triceps. 4.) Slowly lower your upper body down towards the floor with your elbows so that they are at level with your shoulders. 5.) Hold for a count, squeezing your triceps and return back to the starting position. 6.) Repeat for as many reps and sets as desired.


18. Crunch

Rep Count: 12 reps
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off lying with your back flat on the floor. 2.) You can place your feet flat, keep an object above them, or have a partner hold them. 3.) Bend your legs at the knees and place your hands behind your head. 4.) Then lift your upper body towards your knees, contracting your abdominals on the way up. 5.) When reaching the final position, hold and squeeze for a few seconds then return back to the starting position. 6.) Repeat this exercise for as many repetitions as needed.