Challenging At Home Bodyweight Workout To Get You Sweating & Smiling

Google Sheet Workout Export

By Luka Hocevar

Experience Advanced (3+ years)
Time 78 minutes/day
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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30%

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


Day 1 - Full Body

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Circuit
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
1-3 sets, 20s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Explosive Pushup demonstrationPlay Explosive Pushup demonstration
1-3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Alternating Jump Lunge demonstrationPlay Alternating Jump Lunge demonstration
1-3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Sprinter Sit up demonstrationPlay Sprinter Sit up demonstration
1-3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Speed Squats demonstrationPlay Barbell Speed Squats demonstration
1-3 sets, 30 reps, (rest 45s)
Time between exercises: 60s
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
1-3 sets, 30 reps, (rest 45s)
Time between exercises: 60s
Show Alternative Exercises
Alternating Reverse Lunges demonstrationPlay Alternating Reverse Lunges demonstration
1-3 sets, 30 reps, (rest 45s)
Time between exercises: 60s
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
2D. Plank
1-3 sets, 30 reps, (rest 45s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Squat Pulse demonstrationPlay Squat Pulse demonstration
1-3 sets, 40 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Push Up Pulses demonstrationPlay Push Up Pulses demonstration
1-3 sets, 40 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Lunge Pulses demonstrationPlay Lunge Pulses demonstration
1-3 sets, 40 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
V-up demonstrationPlay V-up demonstration
3D. V-up
1-3 sets, 40 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Squat Hold demonstrationPlay Squat Hold demonstration
1-3 sets, 50 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Low Push-Up Hold demonstrationPlay Low Push-Up Hold demonstration
1-3 sets, 50 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Sprinter Lunge Hold demonstrationPlay Sprinter Lunge Hold demonstration
1-3 sets, 50 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hollow body hold demonstrationPlay Hollow body hold demonstration
1-3 sets, 50 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 5/11/2021, UTC


Last Updated: 5/12/2021, UTC

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