By Alex Meyers
Advanced (3+ years) | |
60 minutes/day | 2 days/week | 3 weeks | |
Athletic Performance, Gain Strength, Increase Stamina | |
Bodyweight, Flat Bench, Box, Sliding Disc Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 40s between rounds | ||||
1A.Bodyweight Squat | 4 rounds | 30s | 10s | |
1B.Bent Over Y-W | 4 rounds | 30s | 10s | |
1C.Diamond Pushup | 4 rounds | 30s | 40s | |
Circuit #2 - 4 rounds Rest 40s between rounds | ||||
2A.Curtsy Lunge | 4 rounds | 30s | 10s | |
2B.Floor Y Raise | 4 rounds | 30s | 10s | |
2C.T Stabilization | 4 rounds | 30s | 40s | |
Circuit #3 - 4 rounds Rest 40s between rounds | ||||
3A.Bodyweight Split Squat See Exercise Notes | 4 rounds | 30s | 10s | |
3B.Rear Delt Press Up | 4 rounds | 30s | 10s | |
3C.Lying Knee Raise (on floor) | 4 rounds | 30s | 40s | |
Circuit #4 - 2-4 rounds Rest 40s between rounds | ||||
4A.Loaded Beast High Jump | 2-4 rounds | 30s | 10s | |
4B.Explosive Bulgarian Split Squat See Exercise Notes | 2-4 rounds | 30s | 40s | |
Circuit #5 - 2-4 rounds Rest 40s between rounds | ||||
5A.Bodyweight Jump Squat | 2-4 rounds | 30s | 10s | |
5B.Plank with Leg Lift | 2-4 rounds | 30s | 40s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 40s between rounds | ||||
1A.Single Leg Romanian Deadlift (with Bodyweight) | 4 rounds | 30s | 10s | |
1B.Push Up to Plank Reach See Exercise Notes | 4 rounds | 30s | 10s | |
1C.Lying Scissor Kick | 4 rounds | 30s | 40s | |
Circuit #2 - 4 rounds Rest 40s between rounds | ||||
2A.Glute Raise to Clam | 4 rounds | 30s | 10s | |
2B.Crouching Tiger Push Ups | 4 rounds | 30s | 10s | |
2C.Side Bridge Hip Abduction | 4 rounds | 30s | 40s | |
Circuit #3 - 4 rounds Rest 40s between rounds | ||||
3A.Bodyweight Split Squat | 4 rounds | 30s | 10s | |
3B.Spider-Man Pushup | 4 rounds | 30s | 10s | |
3C.Lying Twist | 4 rounds | 30s | 40s | |
Circuit #4 - 2-4 rounds Rest 40s between rounds | ||||
4A.Broad Jump to Reverse Bear Crawl | 2-4 rounds | 30s | 10s | |
4B.High Plank Knee Tap to Twist | 2-4 rounds | 30s | 40s | |
Circuit #5 - 2-4 rounds Rest 40s between rounds | ||||
5A.Broad Jump to Jog Back | 2-4 rounds | 30s | 10s | |
5B.Push Up to Plank Reach | 2-4 rounds | 30s | 40s |
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