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Friday, September 20, 2013

Very Neat BodyWeight Workout For You

So, just as my post says, here is an AWESOME body-weight workout for you! There is no excuse to call it quits! all you need is some space and a little motivation! Both of which, I am here to help you with!

Just remember, the TRX versions can be substituted with regular exercise versions!


  • Start with a general bodyweight warm-up circuit.
  • Do each exercise for 50 seconds and rest for 10 seconds
    before moving to the next exercise.
  • Rest 60 seconds after completing each circuit.
  • Go through each circuit once.
1A) Prisoner Lunge
1B) Cossack Lunge
1C) 1-Leg RDL
1D) Pushup Plus
1E) Total Body Extension

2A) Bench Vault
2B) Lunge Jumps
2C) Spiderman Pushups
2D) Close-Stance Bodyweight Squat

3A) Bulgarian Split Squat - 25 seconds per side
3B) Atomic Pushup
3C) Bodyweight Row
3D) Ab Fallout
3E) Jackknife or Pike

4A) Low Box Jumps
4B) Sprinter Step-up
4C) Decline Close-Grip Push-up
4D) Prisoner Reverse Lunge
4E) Total Body Extension

5A) Burpees
5B) Run-in-Place
5C) X-Body Mountain Climber
5D) Diagonal Lunge
5E) Jumping Jacks

Static Stretching for tight muscles to finish off.

It's the perfect plan for the park, the gym, your hotel room,
or your home.

Until Next Time,

Keep Striving For The Best!!

I believe in you!!!

Mike Over
Strength & Conditioning specialist

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