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Bodyweight Blaster

By Chris Stone

Experience
Beginner (1-2 years)
Time
43 minutes/day | 3 days/week
Good for
Fat Loss, Gain Strength, Lose Weight, Tone Body
Equipment
Bodyweight, Box, Dips Bar, Pull up bar
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
Description

A few short bodyweight circuits that last 10 - 20 minutes and can be incorporated into any fitness program or can be completed at the end of any session. The goal of each workout is to work to absolute muscular failure with each exercise in order to enhance calorie burn and improving muscular tone. There are 3 different workouts from which to choose - one upper body, one lower body and one full body workout. You can choose whichever one you prefer - however, try to avoid completing the same one over and over again and use them all equally. Go get your sweat on! 

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Workout Overview

Week 1

Day 1: Upper

Day 2: Lower

Day 3: Muscle Group(s): None...

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest


Upper

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Push-up demonstrationPlay Push-up demonstration
1. Push-up
2 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
2. Pull-up
2 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Tricep Dips▶
3. Tricep Dips
2 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Plank With Feet On Bench demonstrationPlay Plank With Feet On Bench demonstration
4. Plank With Feet On Bench
1 set, AMAP reps, (rest 60s)
Show Alternative Exercises

Lower

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Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
1. Bodyweight Jump Squat
2 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Bodyweight Walking Lunge demonstrationPlay Bodyweight Walking Lunge demonstration
2. Bodyweight Walking Lunge
2 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Stepup demonstrationPlay Stepup demonstration
3. Stepup
2 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
4. Butt Lift (Bridge)
1 set, AMAP reps, (rest 60s)
-Hold
Show Alternative Exercises

Day 3

Scroll to top

Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
1. Bodyweight Jump Squat
2 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Diamond Pushup demonstrationPlay Diamond Pushup demonstration
2. Diamond Pushup
2 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
3. Butt Lift (Bridge)
2 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
4. Pull-up
1 set, AMAP reps, (rest 60s)
Show Alternative Exercises

Date Created: 12/26/2018, UTC


Last Updated: 4/18/2021, UTC

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