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3 Day 20 Minute Bodyweight Superset Full Body Workouts

By Myworkouts

Experience
Intermediate (2-3 years)
Time
21 minutes/day | 3 days/week
Good for
Build Muscle, Gain Strength, Increase Stamina
Equipment
Bodyweight, Pull up bar
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description


Chest, Back (Lower), Quads, Hamstrings

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Circuit
Push-up
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Superman
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Single Leg Vertical Hop
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit
Single Leg Bodyweight Deadlift
4 sets, 8-12 reps, (rest 60s)
Left
Time between exercises: 60s
Tempo: 1/0/1/0
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Single Leg Bodyweight Deadlift
4 sets, 8-12 reps, (rest 60s)
Right
Time between exercises: 60s
Tempo: 1/0/1/0
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Hamstrings, Quads, Calves, Chest, Traps, Abs

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Circuit
Bodyweight Cossack Squat
4 sets, 6 reps, (rest 60s)
6 reps per side
Time between exercises: 60s
Tempo: 1/0/1/0
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Prisoner Squat Calf Raise
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Push-up
4 sets, 12 reps, (rest 60s)
Alternative: Plyometric Push Up
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit
Scapular Pull-Up
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Butterfly Sit-up
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Glutes, Quads, Abs, Chest

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Circuit

No media available

4 sets, 8 reps, (rest 60s)
per side
Time between exercises: 60s
Tempo: 1/0/1/0
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Crunches
4 sets, 8 reps, (rest 60s)
per side
Time between exercises: 60s
Tempo: 1/0/1/0
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Sprawl to Push Up
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit
Plank to Push Up
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Bird Dog Push Up
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Date Created: Tue Oct 19 2021 01:59:45 GMT+0000 (Coordinated Universal Time)


Last Updated: Tue Oct 19 2021 01:59:45 GMT+0000 (Coordinated Universal Time)

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