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Bodyweight Blitz: Full Body At-Home Workout Ft. Rob Riches | Faster Fat Loss™

By Blue Star Nutraceuticals

Experience
Intermediate (2-3 years)
Time
11 minutes/day | 4 days/week
Good for
Fat Loss, Lose Weight, Tone Body
Equipment
Bodyweight, Box, Smith Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
40%
Description

For this workout, you’ll perform 6 exercises in circuit fashion.


You’ll perform 10 reps of each exercise taking as little rest as possible until all 6 exercises are complete.


Once you’ve completed all 6 exercises, that’s the end of round 1.


You will have up to 60 seconds to catch your breath and rehydrate with AminoFast™ then repeat the whole circuit for a total of 4 rounds.



Push yourself and aim to get through this workout as quickly as possible. When you do, be sure to post your time in the comments below and let us know how it goes!


Perform this workout 4 times this week to completely replace boring traditional cardio sessions on a treadmill or elliptical.

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Day 1 - Full Body

Scroll to top

Circuit
Step Back Lunge Into High Knee
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Box Jump demonstrationPlay Box Jump demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Skullcrusher demonstrationPlay Bodyweight Skullcrusher demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Superman from Floor demonstrationPlay Superman from Floor demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Spider-Man Pushup demonstrationPlay Spider-Man Pushup demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

No media available

4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 2 - Full Body

Scroll to top

Circuit
Step Back Lunge Into High Knee
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Box Jump demonstrationPlay Box Jump demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Skullcrusher demonstrationPlay Bodyweight Skullcrusher demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Superman from Floor demonstrationPlay Superman from Floor demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Spider-Man Pushup demonstrationPlay Spider-Man Pushup demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

No media available

4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Full Body

Scroll to top

Circuit
Step Back Lunge Into High Knee
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Box Jump demonstrationPlay Box Jump demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Skullcrusher demonstrationPlay Bodyweight Skullcrusher demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Superman from Floor demonstrationPlay Superman from Floor demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Spider-Man Pushup demonstrationPlay Spider-Man Pushup demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

No media available

4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 4 - Full Body

Scroll to top

Circuit
Step Back Lunge Into High Knee
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Box Jump demonstrationPlay Box Jump demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Skullcrusher demonstrationPlay Bodyweight Skullcrusher demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Superman from Floor demonstrationPlay Superman from Floor demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Spider-Man Pushup demonstrationPlay Spider-Man Pushup demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

No media available

4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 3/6/2021, UTC


Last Updated: 3/9/2021, UTC

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