The Three by Five: Bodyweight Home Workout Challenge Ft. Rob Riches | Faster Fat Loss

Google Sheet Workout Export

By Blue Star Nutraceuticals

Experience Intermediate (2-3 years)
Time 4 minutes/day | 5 days/week
Goals
Equipment
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Average Exertion
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50%
Average Cardio Intensity
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60%

For this workout, you’ll perform 3 bodyweight exercises working your lower body, upper body and core.


You’ll perform 5 reps of each exercise as quickly as possible, at the top of each minute, for a total of 15 reps - then you have the remainder of the minute to rest and catch your breath.


For example, if you complete 5 reps of each exercise within 40 seconds, you will have the remaining 20 seconds of the minute to rest and prepare for the next set.


Once the next minute starts, you go again.


The goal is to last as many rounds as possible before you drop.


If you make it 5 minutes, consider yourself a novice - you’ve got room to improve.


10-15 minutes, and you’re a well-conditioned intermediate.


Tough it out for 20 minutes or more? You’re in the ranks of elite conditioning and performance!


Workout Instruction:

Perform this workout 5 times this week, aiming to improve your time each workout, and you can leave the boring traditional cardio sessions in the past where they belong.

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Description

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Google Sheet Workout Export

You’ll perform 5 reps of each exercise as quickly as possible, at the top of each minute, for a total of 15 reps - then you have the remainder of the minute to rest and catch your breath.


For example, if you complete 5 reps of each exercise within 40 seconds, you will have the remaining 20 seconds of the minute to rest and prepare for the next set.

You have the option to go beyond 8 rounds if you can

ExerciseSetsRepsRest

Circuit #1 - 5-8 rounds

Rest 0s between rounds

1A.Bodyweight Jump Squat

See Exercise Notes

5-8 rounds5 reps0s
1B.Mountain Climber

See Exercise Notes

5-8 rounds5 reps0s
1C.Clapping Pushup

See Exercise Notes

5-8 rounds5 reps0s
Google Sheet Workout Export

You have the option to go beyond 8 rounds if you can

ExerciseSetsRepsRest

Circuit #1 - 5-8 rounds

Rest 0s between rounds

1A.Bodyweight Jump Squat

See Exercise Notes

5-8 rounds5 reps0s
1B.Mountain Climber

See Exercise Notes

5-8 rounds5 reps0s
1C.Clapping Pushup

See Exercise Notes

5-8 rounds5 reps0s
Google Sheet Workout Export

You have the option to go beyond 8 rounds if you can

ExerciseSetsRepsRest

Circuit #1 - 5-8 rounds

Rest 0s between rounds

1A.Bodyweight Jump Squat

See Exercise Notes

5-8 rounds5 reps0s
1B.Mountain Climber

See Exercise Notes

5-8 rounds5 reps0s
1C.Clapping Pushup

See Exercise Notes

5-8 rounds5 reps0s
Google Sheet Workout Export

You have the option to go beyond 8 rounds if you can

ExerciseSetsRepsRest

Circuit #1 - 5-8 rounds

Rest 0s between rounds

1A.Bodyweight Jump Squat

See Exercise Notes

5-8 rounds5 reps0s
1B.Mountain Climber

See Exercise Notes

5-8 rounds5 reps0s
1C.Clapping Pushup

See Exercise Notes

5-8 rounds5 reps0s
Google Sheet Workout Export

You have the option to go beyond 8 rounds if you can

ExerciseSetsRepsRest

Circuit #1 - 5-8 rounds

Rest 0s between rounds

1A.Bodyweight Jump Squat

See Exercise Notes

5-8 rounds5 reps0s
1B.Mountain Climber

See Exercise Notes

5-8 rounds5 reps0s
1C.Clapping Pushup

See Exercise Notes

5-8 rounds5 reps0s

Date Created: 3/4/2021, UTC


Last Updated: 5/22/2021, UTC





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