If you’re stuck with NO-equipment, you can do this circuit :
1) Squats
2) Pushups
3) Jumping Jacks or Total Body Extensions or Run-in-Place
4) Planks or Rocking Planks or Side Planks or Mountain Climbers
The number of sets and reps you do will depend on your fitness level, but here’s the “300” version.
1) Prisoner Squats – 20 reps
2) Pushups – 10 reps
3) Total Body Extension – 10 reps
4) Mountain Climbers – 10 reps (per side)
That gives us a total of 50 repetitions. Repeat that circuit SIX times with minimal rest for a total of 300 repetitions. Great times! Record your time and try to beat it every week (you can do this workout ONCE per week for up to four weeks in a row). The point is not to go to muscle failure in your sets, but to use hybrid bodyweight training for fat loss and fitness. If 20 squats or 10 pushups are too difficult, please break the workout up into smaller chunks, and do more rounds of the circuit. For example:
1) Prisoner Squats – 10 reps 2) Pushups – 5 reps 3) Total Body Extension – 5 reps 4) Mountain Climbers – 5 reps (per side) And repeat TWELVE times with minimal rest for a total of 300 reps…OR just do SIX times for a total of 150 reps.
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Perform each of the following exercises in order for AMRAP in 20 minutes. Remember good form is very important. Rest only as necessary. If your form gets messy, please stop and take a break. Record the number of complete rounds, and try to beat your number the following week.
A) Cross Spider Plank x 8 each leg
B) Lunge Jumps x 5 each leg
C) T Push Ups x 10
D) Prisoner Squats x 40
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Perform each of the following exercises in order for AMRAP in 20 minutes. Remember good form is very important. Rest only as necessary. If your form gets messy, please stop and take a break. Record the number of complete rounds, and try to beat your number the following week.
A) Walkouts to T-rotations x 10
B) Single leg RDL to Curtsy Squat x 5 each leg
C) Spiderman Push Ups x 5 each side
D) Standing Broad Jumps x 10
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Perform each of the following exercises in order. Remember good form is very important. If your form gets messy, please stop and take a break. At the end of the circuit, rest for 60 seconds. Do as many rounds as possible in 20 minutes. Record the number of rounds and aim to beat this score each week.
A) Sprinting Walkout x 5 each leg
B) Jump Squats x 7
C) Rotating Planks x 10 total
D) Shuttle Sprints x 5 (out and back 10m)
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Perform each of the following exercises in order. Remember good form is very important. If your form gets messy, please stop and take a break. At the end of the circuit, rest for 60 seconds. Do as many rounds as possible in 20 minutes. Record the number of rounds and aim to beat this score each week.
A) Prisoner Squats x 20
B) Push Ups x 20
C) Seal Jacks x 20
D) X-body mountain climbers x 20 – Rest 60s between rounds
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