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Arrow Workout: Bodyweight Routine

By Chris Davis

Experience
Beginner (1-2 years)
Time
126 minutes/day
Good for
Fat Loss, Gain Strength, Increase Stamina, Tone Body
Equipment
Bodyweight, Box, Pull up bar
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
Description
Source: www.popworkouts.com

The Arrow Workout is a total body routine. Use this bodyweight routine to look like Stephen Amell from the hit TV show Arrow. The focus of the Arrow workout is on circuit training that works your whole body. The main focus is on the lower body and abs.

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Arrow Workout Bodyweight Routine

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  • Level I: Do 3 Circuits
  • Level II: 5 Circuits
  • Level III: 7 Circuits
  • Advanced Goal: 10+ Circuits
Circuit
Box Jump demonstrationPlay Box Jump demonstration
1A. Box Jump
10 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
1B. Push-up
10 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Front leg swing demonstrationPlay Front leg swing demonstration
1C. Front leg swing
10 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Sit Squats demonstrationPlay Sit Squats demonstration
1D. Sit Squats
10 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Shoulder Tap demonstrationPlay Shoulder Tap demonstration
1E. Shoulder Tap
10 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Russian Twist▶
1F. Russian Twist
10 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Bodyweight Lunge demonstrationPlay Bodyweight Lunge demonstration
1G. Bodyweight Lunge
10 sets, 20 reps, (rest 60s)
10 per leg
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
1H. Pull-up
10 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Sit Up demonstrationPlay Sit Up demonstration
1I. Sit Up
10 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Date Created: 12/19/2019, EST


Last Updated: 7/12/2021, EDT

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