Challenging At Home Bodyweight Workout To Get You Sweating & Smiling

By Luka Hocevar

	Advanced (3+ years)
	78 minutes/day
	Build Muscle, Fat Loss, Gain Strength, Lose Weight, Increase Stamina, Tone Body
	Bodyweight, Barbell, Squat Rack Show More

Average Exertion

Average Cardio Intensity

This body weight training session has 4-parts to it and each has different interval time frames. You can do this anywhere using only your body weight as resistance and still will be sweating like hell.

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Description

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Day 1

Exercise		Sets	Reps	Rest
Circuit #1 - 1-3 rounds Rest 60s between rounds
1A.Bodyweight Jump Squat		1-3 rounds	20s	0s
1B.Explosive Pushup		1-3 rounds	20 reps	0s
1C.Alternating Jump Lunge		1-3 rounds	20 reps	0s
1D.Sprinter Sit up		1-3 rounds	20 reps	60s
Circuit #2 - 1-3 rounds Rest 45s between rounds
2A.Barbell Speed Squats		1-3 rounds	30 reps	0s
2B.Push-up		1-3 rounds	30 reps	0s
2C.Alternating Reverse Lunges		1-3 rounds	30 reps	0s
2D.Plank		1-3 rounds	30 reps	45s
Circuit #3 - 1-3 rounds Rest 30s between rounds
3A.Squat Pulse		1-3 rounds	40 reps	0s
3B.Push Up Pulses		1-3 rounds	40 reps	0s
3C.Lunge Pulses		1-3 rounds	40 reps	0s
3D.V-up		1-3 rounds	40 reps	30s
Circuit #4 - 1-3 rounds Rest 0s between rounds
4A.Squat Hold		1-3 rounds	50 reps	0s
4B.Low Push-Up Hold		1-3 rounds	50 reps	0s
4C.Sprinter Lunge Hold		1-3 rounds	50 reps	0s
4D.Hollow body hold		1-3 rounds	50 reps	0s

Date Created: 5/11/2021, UTC

Last Updated: 5/12/2021, UTC

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