Bodyweight Exercises Workout
by Monica
This killer bodyweight exercises workout created by Craig Ballantyne, author of Turbulence Training for Fatloss is intense, fun, and requires no equipment.
Great for days when you're looking for a no-nonsense, fat blasting, total body workout. It can be done anytime, anyplace including the gym, your hotel room, at the park, at your apartment gym, in a dorm room, in your backyard, or in your living room.
Follow CB's instructions below to get started. Do you want me to film this workout? Post your comments and if I get enough requests I will film this for you.
Warm-up Circuit - 2 rounds - Spend 15 seconds on each exercise.
1) Jumping Jacks
2) Bodyweight Squat
3) Pushups
4) Mountain Climbers
5) Prisoner Forward Lunges
6) Stickups
Strength Superset
1A) Toughest pushup for 30 seconds
1B) Toughest single leg exercise for 30 seconds per side
- Rest 1 minute before repeating this superset
Water break - 2 minutes
Conditioning Circuit - 20 seconds per exercise
1) Prisoner Squat
2) Pushup Plank
3) 1-leg hip extension
4) Close-grip pushup
5) Side Plank
- Rest 1 minute before repeating this circuit
Water break - 2 minutes
Final Circuit - 20 seconds per exercise
1) Split Squat
2) T-pushup
3) Prone Stick-ups
4) 1-Leg Deadlift
5) Squat thrusts
- Rest 1 minute before repeating this circuit
Water break - 2 minutes
Stretching Circuit - 20 seconds per stretch
1) Hip Flexor Stretch
2) Glute Stretch
3) Chest Stretch
4) Hamstring Stretch
5) Shoulder Stretch
- Rest 1 minute before repeating this stretching circuit
Done!
*Video of this workout below.
