Free personalized workout plan

Advanced Bodyweight Workout

By Steve Kamb

Experience
Advanced (3+ years)
Time
65 minutes/day
Good for
Build Muscle, Fat Loss, Gain Strength
Equipment
Bodyweight, Box, Dips (Parallel) Bar, Pull up bar
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
Description
Source: www.nerdfitness.com

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 a workout that will put your endurance, strength, and athleticism to the test while burning fat.

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Advanced Full Body Circuit

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One Leg Bodyweight Wall Squat demonstrationPlay One Leg Bodyweight Wall Squat demonstration
1 set, 10 reps, (rest 60s)
10 each side
Show Alternative Exercises
Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
1 set, 20 reps, (rest 60s)
Show Alternative Exercises
Bodyweight Walking Lunge demonstrationPlay Bodyweight Walking Lunge demonstration
1 set, 20 reps, (rest 60s)
10 Each Leg
Show Alternative Exercises
Step-up with Knee Raise demonstrationPlay Step-up with Knee Raise demonstration
1 set, 20 reps, (rest 60s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
1 set, 10 reps, (rest 60s)
Inverted bodyweight rows under a table as an alternative if need be
Show Alternative Exercises
Dips demonstrationPlay Dips demonstration
6. Dips
1 set, 10 reps, (rest 60s)
Dip using a barstool or chair
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
1 set, 10s, (rest 60s)
Inverted underhand rows using a table as an alternative if need be
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
1 set, 10 reps, (rest 60s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
1 set, 30s, (rest 60s)
Show Alternative Exercises

Date Created: 10/18/2019, EDT


Last Updated: 7/12/2021, EDT

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