You can make an incredible bodyweight challenge circuit with those doing as many repetitions as possible in one minute for each: The “5-Rocks” Bodyweight Challenge
1) Prisoner Squats
2) Decline or Regular Pushups
3) Pullups or Bodyweight Rows
4) Bulgarian Split Squats or Regular Split Squats (60 seconds per side)
5) Cross-Body Mountain Climbers – Rest 1 minute and repeat up to 2 more times.
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Perform each exercise for 30 seconds and do as many reps as possible, with good form. Rest for 15 seconds between the exercises. At the end of the circuit, rest for 30 seconds and perform 4 more rounds.
A) Run in Place x 30s
B) Prisoner Squats x 30s
C) Cross Mountain Burpees x 30s
D) Bulgarian Split Squat (15s each leg)
E) Lateral Ski Jumps x 30s
F) T Push Ups x 30s – Rest 30 seconds
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Dynamic Warm Up – No rest between exercises – 30 second rest at the end of the circuit – Repeat for 2 rounds
1A) Squats x 30s
1B) Glute Bridge x 30s
1C) Run in Place x 30s
FLA: Fat Loss Accelerator – No rest between the exercises – Rest 45 seconds between exercises – Repeat for 4 rounds:
2A) Walkouts x 6
2B) Prisoner Squats x 12
2C) Push Ups x 6
2D) Crab crawls x 6 each side
Take a 60 seconds break and then move on to MRT: Metabolic Resistance Training – No rest between exercises – 45 seconds rest at the end of the circuit – Repeat for 3 rounds
3A) DB Row x 10
3B) Prisoner Reverse Lunges x 12 each leg
3C) DB/KB swings x 15
Cool-Down
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Perform each of the following in order, with no rest between exercises for AMRAP in 4 minutes. At the end of the circuit, rest for 30 seconds and repeat for a total of 4 rounds.
A) Walkout to X-body mountain climber x 3
B) Burpees x 6
C) Prisoner Squats x 9
D) Shuttle Sprints x 30s (out and back 10m)
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KB or DB Swing (35 seconds)
Spiderman Pushups (35 seconds)
Goblet Switch Lunge (35 seconds)
Pull-up (35 seconds)
Sit-out (35 seconds)
Plank (recovery) (35 seconds)
Do 5 rounds with 7 seconds of transition time between exercises.
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