Free personalized workout plan

Advanced Bodyweight Workout

By Steve Kamb

Experience

Advanced (3+ years)

Days per week

1 day

Time

65 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Fat Loss (Female | Male)
Gain Strength (Female | Male)
Description

Dumbbells and barbells aren't necessarily needed for a brutal challenge. This full body workout circuit is perfect if you're looking for an advanced level workout. Complete this circuit 1-3 times for

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Equipment

Bodyweight, Box, Other, Pull up bar

Average Exertion

60%

Average Cardio Intensity

40%

Workout Type

Full Body

Experience

Advanced (3+ years)

Time

65 minutes

Genders

Female, Male

Days per week

1 day

Goals

Build Muscle (Female | Male)
Fat Loss (Female | Male)
Gain Strength (Female | Male)
Description

Dumbbells and barbells aren't necessarily needed for a brutal challenge. This full body workout circuit is perfect if you're looking for an advanced level workout. Complete this circuit 1-3 times for

Show More

Equipment

Bodyweight, Box, Other, Pull up bar

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

40%

Week 1


Advanced Full Body Circuit

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ExerciseSetsRepsRestNotes
1. One Leg Bodyweight Wall Squat1 set10 reps60s
10 each side
2. Bodyweight Squat1 set20 reps60s
3. Bodyweight Walking Lunge1 set20 reps60s
10 Each Leg
4. Step-up with Knee Raise1 set20 reps60s
5. Pull-up1 set10 reps60s
Inverted bodyweight rows under a table as an alternative if need be
6. Dips
Dips
1 set10 reps60s
Dip using a barstool or chair
7. Chin-up
Chin-up
1 set10s60s
Inverted underhand rows using a table as an alternative if need be
8. Push-up1 set10 reps60s
9. Plank1 set30s60s

Date Created: 10/18/19, 7:33 PM


Last Updated: 12/26/20, 5:49 PM

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