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

By Blue Star Nutraceuticals

Experience
Advanced (3+ years)
Time
8 minutes/day | 5 days/week
Good for
Fat Loss, Lose Weight
Equipment
Bodyweight
Statistics
Average Cardio Intensity
70%
Average Exertion
60%
Description

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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Media


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

Circuit
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
5 - 8 sets, 5 reps, (rest 0s)
EMOM
Show Alternative Exercises
Mountain Climber demonstrationPlay Mountain Climber demonstration
5 - 8 sets, 5 reps, (rest 0s)
EMOM
Show Alternative Exercises
Clapping Pushup demonstrationPlay Clapping Pushup demonstration
5 - 8 sets, 5 reps, (rest 0s)
EMOM
Show Alternative Exercises

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

Circuit
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
5 - 8 sets, 5 reps, (rest 0s)
EMOM
Show Alternative Exercises
Mountain Climber demonstrationPlay Mountain Climber demonstration
5 - 8 sets, 5 reps, (rest 0s)
EMOM
Show Alternative Exercises
Clapping Pushup demonstrationPlay Clapping Pushup demonstration
5 - 8 sets, 5 reps, (rest 0s)
EMOM
Show Alternative Exercises

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

Circuit
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
5 - 8 sets, 5 reps, (rest 0s)
EMOM
Show Alternative Exercises
Mountain Climber demonstrationPlay Mountain Climber demonstration
5 - 8 sets, 5 reps, (rest 0s)
EMOM
Show Alternative Exercises
Clapping Pushup demonstrationPlay Clapping Pushup demonstration
5 - 8 sets, 5 reps, (rest 0s)
EMOM
Show Alternative Exercises

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

Circuit
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
5 - 8 sets, 5 reps, (rest 0s)
EMOM
Show Alternative Exercises
Mountain Climber demonstrationPlay Mountain Climber demonstration
5 - 8 sets, 5 reps, (rest 0s)
EMOM
Show Alternative Exercises
Clapping Pushup demonstrationPlay Clapping Pushup demonstration
5 - 8 sets, 5 reps, (rest 0s)
EMOM
Show Alternative Exercises

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

Circuit
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
5 - 8 sets, 5 reps, (rest 0s)
EMOM
Show Alternative Exercises
Mountain Climber demonstrationPlay Mountain Climber demonstration
5 - 8 sets, 5 reps, (rest 0s)
EMOM
Show Alternative Exercises
Clapping Pushup demonstrationPlay Clapping Pushup demonstration
5 - 8 sets, 5 reps, (rest 0s)
EMOM
Show Alternative Exercises

Date Created: 3/4/2021, EST


Last Updated: 5/22/2021, EDT

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