No Equipment Needed: Bodyweight Workout
"Bodybuild: 2 Rounds of Superset: Tempo Push-ups: 8-12 Reps (30x1), Slow 1-leg Mountain to Warrior 3 Transitions: 4 Reps per leg ... then ... 2 Rounds of Superset: Lateral Lunges: 16-20 reps (alternating sides w/ hands clasped behind head), Tempo Body Saws (3232): 6-8 Reps
For tempos:
Push-ups:
3 second descent, 0 seconds at the bottom, max effort back to top, 1 second hold between reps
Body Saws:
3 seconds sinking backward, 2 seconds hold at back, 3 seconds pulling forward, 2 seconds hold at front
No Equipment Needed: Bodyweight Workout
3 Rounds:
16 Hovering Plank Arm Reaches
8 Back Extensions
2 Rounds:
8 Single Leg Glute Bridges (R/L)
20 Bicycles
1 Round:
10 Push-ups
20 Down Dog Shoulder Taps
No Equipment Needed: Bodyweight Workout
Lower Body Cardio:
2 Minutes:
10 Squat Jumps
10 Ground to Jump and Touch
2 Minutes:
10 Jumping Lunges
20 High Knees
2 Minutes:
10 Predator Jacks
5 Burpees
2 Minutes:
10 Jumping Lunges
20 High Knees
2 Minutes:
10 Squat Jumps
10 Ground to Jump and...
No Equipment Needed: Bodyweight Workout
Circuit:
2 Rounds:
30 Seconds: Single Leg Glute Bridge (R)
30 Seconds: Single Leg Glute Bridge (L)
30 Seconds: Sprinter Row Twist (R)
30 Seconds: Sprinter Row Twist (L)
1 Minute: Sit-ups
30 Seconds: Staggered Squat (R)
30 Seconds: Staggered Squat (L...
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