BODYWEIGHT ONLY
Warm Up – 3 minutes
1a) Jumping Jacks – 20 seconds
1b) Pushups/ Kneeling Pushups – 20 seconds
1c) Squat to Body Weight Row – 20 seconds
1d) Mountain Climbers (Slow) – 20 seconds
– Repeat one more time without rest
– Rest 30 seconds before moving into the workout
Workout – 17 minutes
Superset #1
1a) Spiderman Pushup Burpees – 50 seconds/10 second rest
1b) Planks – 50 seconds/10 second rest
– Repeat one more time before moving to the next superset.
Superset #2
2a) Total Body Extensions or Jump Squats – 50 seconds/10 second rest
2b) Cross Body Mountain Climbers – 50 seconds/10 second rest
– Repeat one more time before moving to the next superset.
Superset #3
3a) Side Plank – 30 seconds each side
3b) Skater Hops – 1 minute
– Repeat one more time before moving to the next superset.
Superset #4
4a) Squat Thrusts – 50 seconds/10 second rest
4b) Alternating Lunges – 50 seconds/10 second rest
– Repeat one more time before moving to the next superset.
Rest 1 minute
Finisher – 5 minute ladder up
1a) Squat
1b) Pushup
1c) Body Weight Row
1d) Spiderman Climb (reps per side)
* Do one rep of each exercise in order. Every time you go through the circuit you will add another rep to each exercise.
* Rest as needed
* Do the circuit as many times as you can in 5 minutes.
1st time – 1 rep
2nd time – 2 reps each
3rd time – 3 reps each
And so on…
Cool Down/ Stretch – 4 minutes
Speak Your Mind