BODYWEIGHT BLAST

I hope you guys have been enjoying your summer. I’ve been doing my best to enjoy every bit of sunshine because I know it won’t last forever.

Today, I’m sharing an awesome circuit that you can perform anywhere with your own bodyweight. See below for the breakdown.

Perform each movement for as many reps as possible (AMRAP) within 45 seconds. Rest between exercises for 15 seconds. Once the 10-exercise circuit has been completed, the workout can be repeated again for a second or third round. If any of the exercises are too difficult, feel free to scrap the exercise or use a modification. The goal is to keep the intensity high by moving quickly throughout the workout while maintaining proper and safe form. Total workout time should be 20-30min.

1. SHOULDER PIKE PUSHUPS:

Position yourself into a pike position with a straight neutral spine and the hamstrings locked out. In this position, lower yourself until your forehead is almost touching the ground then press back into your original position using your shoulders.

 

 

2. ROTATIONAL CHOP LUNGES:

Set up in a lunge position and clasp hands together on the outside of the lead leg. In one motion, jump up into the air while swinging arms across the body and landing into the opposite side lunge position.

  

3. NARROW TO WIDE PUSHUPS:

Drop into a pushup position with a wide hand placement then quickly explode into another pushup with a narrow hand placement. Modification:Perform this exercise while kneeling and walk hands out into wide and narrow pushup positions.

4. SQUAT TO ALTERNATING KNEE-TO-ELBOW STRIKES:

Begin movement in a squat position. From the squat position, jump into the air and try to connect your knee to your elbow. Then fall back into a new squat and repeat on the other side. Modification: Perform a Squat Jump instead.

 

5. SPIDERMAN PUSHUPS:

Start in a high plank position. As you begin to lower your body towards the ground, bring one knee up to your side and squeeze the core on that side. Return to the high plank position and perform on the other side.

 

6. CRAB SIT TOE TAPS:

Set up in a static crab position. Keeping the chest high and the core tight, release one hand from the floor and reach for the opposite toe. Squeeze the core then return hand and foot to original position and repeat on the other side.

 

7. SPEED SKATERS TO SPRINTER LUNGE JUMP:

This move mimics a skating position. Stand on right leg while sweeping your left leg behind you while bringing your left arm across your body. Then, step jump to the left, bringing your right leg behind you and your right arm across your body. Add a Sprinter Lunge Jump at the end of each Speed Skater to intensify the movement.

  

8. PLANK PUNCHES:

Begin in a low plank position. Shoulders, arms and wrists should be in line with one another and back should be flat. Focus on engaging your core and glutes then begin alternating between right and left arm punches.

 

9. MULTI-DIRECTIONAL MOUNTAIN CLIMBER:

Assume a high plank position. Without changing the posture of your lower back, raise your right knee toward your chest. Return to the starting position and repeat with your left leg. Repeat again on the right side but this time reach your right knee to the outside of your elbow. Then repeat with left knee. Focus on squeezing the core throughout.

   

10. SINLGE LEG BURPEES:

Stand on right leg then reach down with hands towards the floor. With your right leg, jump back into a high plank position while bracing the core. Pause, then jump back with right leg into crouched position. Finish off movement by jumping into air on right leg. Repeat and keep alternating between right and left leg throughout 45 seconds.

  

 

 

 

 

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