Free personalized workout plan

Advanced Bodyweight Workout

By Steve Kamb

Experience

Advanced (3+ years)

Days per week

1 day

Time

65 minutes

Genders

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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Source

www.nerdfitness.com

Equipment

Bodyweight, Box, Other, Pull up bar

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Advanced (3+ years)

Time

65 minutes

Genders

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

Workout Type

Full Body

Avg Cardio Intensity

Source

www.nerdfitness.com

Week 1

Advanced Full Body Circuit

Exercise	Sets	Reps	Rest	Notes
1. One Leg Bodyweight Wall Squat Wall Squats: Double and Single leg by NJD Sports Injury Centre	1 set	10 reps	60s	10 each side
2. Bodyweight Squat Prisoner Squat by David Kimmerle	1 set	20 reps	60s
3. Bodyweight Walking Lunge Bodyweight Walking Lunge by John Rusin	1 set	20 reps	60s	10 Each Leg
4. Step-up with Knee Raise Step Up With Knee Raise by My PT Hub	1 set	20 reps	60s
5. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	1 set	10 reps	60s	Inverted bodyweight rows under a table as an alternative if need be
6. Dips ▶	1 set	10 reps	60s	Dip using a barstool or chair
7. Chin-up ▶	1 set	10s	60s	Inverted underhand rows using a table as an alternative if need be
8. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	1 set	10 reps	60s
9. Plank The Core-Training Workout: Plank by ExperienceLifeMag	1 set	30s	60s

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

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

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