10 BODYWEIGHT WORKOUTS TO SPICE UP YOUR ROUTINE

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If any of you get sick and tired of these little gems. Give me a shout and I am more then happy to hook you guys…and gals up with some fresh ideas. Please, take advantage of my kindness. 😉

The next 10 workouts really mix it up a bit so pay close attention to rest time, exercise selection, etc… They are designed to be done in the order they are prescribed. So basically, you would do workout number 1 on a Monday, then workout number 2, then workout number 3… I think you know where I’m going with this.

With that said, you can totally mix them up if you’d like to but be careful and try not to workout similar movement patterns to many days in a row

EXAMPLE: Push-ups on Monday and burpees on Tuesday. Both contain a similar push-up motion

IMPORTANT: Remember to warm-up properly. 5-10 minutes of full body movement

NOTE: These can be performed by beginners with some modifications.

Workout #1:

5-10 rounds of: (rest 2 minutes after each round)

  1. 6 pull-ups (or assisted pull ups or inverted rows)
  2. 9 push-ups (or hand release push ups)
  3. 12 situps
  4. 25 double-unders or 75 single jump rope

* All four exercises in a row completes one round. Rest 2 minutes after each round until you complete all five to ten.

Workout #2:

3-5 rounds for time of:

  1. 50 bodyweight squat
  2. 15 dumbbell push press (use paint cans or milk jugs if you do not have dumbbells)

* Do all 3-5 rounds in a row as fast as possible

 Workout #3:

As many rounds as possible in 20 minutes of:

  1. pull-ups (or assisted pull ups or inverted rows)
  2. 7 burpees
  3. 7 dumbbell or kettle bell swings

* Complete all exercises in a row  for 20 minutes straight.

Workout #4:

4-7 rounds of: (rest 3 minutes after each round)

  1. 30 walking lunges (15 each leg, with out without dumbbells)
  2. 20 kettle bell or dumbbell high pulls
  3. 10 box jumps ( or stair jumps… be careful )
  4. 5 stair runs or (1)100 meter sprint.

* Complete all 4 exercises in a row. Rest 3 minutes and then repeat 4-7 times

Workout #5:

1 round of:

  1. 40  pull-ups (or assisted pull ups or inverted rows)
  2. 80 push-ups (or hand release push ups)
  3. 120 bodyweight squat
  4. 160 sit-ups

* Try and do this as fast as possible. You will be SORE! (*If a beginner try only 25-50 reps of everything)

Workout #6:

5-10 rounds of: (rest 2-3 minutes after each round)

  1. 30 double-unders or 90 single jumps
  2. 400 meter run or 20 stair runs if inside your house

It is not necessary to run the 400 meters @100% effort. It’s ok to dial it back a notch.

Workout #7:

3-5 rounds for time of:

  1. 7 hand stand push-ups ( or 12 heavy dumbbell presses)
  2. 25 broad jumps (go for distance)
  3. 50 mountain climbers

* Complete all 3 exercises in a row as fast as possible

Workout #8:

“Tabata”

  1. Burpees
  2. Pull-ups (or assisted pull ups or inverted rows)
  3. bodyweight squat
  4. Situps

* Start with exercise 1. Perform as many repetitions in 20 seconds. Rest 10 seconds and repeat 8 times. After you have performed exercise 1 for eight rounds, move on to exercise #2 and repeat. Complete the same format for the remaining exercises.

Workout #9:

As many rounds as possible in 20 minutes of:

  1. 6 man-makers (3 on each side)
  2. 12 star sit-ups
  3. 6 box jumps or stair jumps

Workout #10:

3 rounds of:

  1. 50 kettle bell swings
  2. 50 walking lunges (or without weights)
  3. 50 push-ups (or hand release push ups)
  4. 50 single leg stiff legged dead lift ( 25/per leg )

* Complete all 4 exercises as fast as possible for 3 rounds. (Try 25 if a newb)

Where to go from here

Take a look at your schedule for the upcoming month and see where you might be able to fit one, two, or more in per week. Do you feel you can commit one day every week to at least try one?

I’d love to get your thoughts and to know how you performed on some of them. Comment below.

Live Limitless,

Justin

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