This week we have a bodyweight circuit for our workout of the week. This is a great workout to do at home or when you are on travel and have limited access to a facility or equipment. Give this workout a try this week.
The Workout
Complete both circuits
(prescribed exercise / modification)
Circuit 1: 4 rounds, 40 seconds work/20 seconds rest
Push-up/ Push-ups from knees
Plank / Plank from Knees
Jump Squats / BW Squats
Rest 2 minutes then perform Circuit 2
Circuit 2: 4 Rounds, 30 Seconds work/30 seconds rest
Jumping Jacks / Step Jacks
Mountain Climbers /
Flutter Kicks / Dead Bugs
How to Perform the Bodyweight Circuit WOW
Prepare
By this time, you should be familiar with all the basic moves we will be doing. If you are not familiar with any of the movements in this workout, ask a coach.
We always recommended you warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.
The Workout
This workout has 2 bodyweight circuits. Each circuit is 4 rounds of 3 exercises. During the first circuit you will work for 40 seconds and rest for 20 seconds. The second circuit you will work for 30 seconds and rest for 30 seconds. Allow 2 minutes of rest between the circuits.
Make sure to challenge yourself!
The Exercises
Push-ups/Push-ups from the Knees: Perform as many push-ups as you can in 40 seconds. IF you need to modify the push-up you can perform push-ups from your knees. Do your best to keep moving in a nice steady pace. If you need to pause to rest, do so in the up position.
Plank/Plank from the Knees: Assume the plank position on your toes and elbows hold the plank for the entire 40 second work period. If you need to modify the plank, you can plank from your knees.
Jump Squats/Body weight Squats: The last exercise in this circuit is the jump squat. Squat low and then explode up jumping into the air. Do your best to move the entire 40 seconds. If you need to modify the jump squats perform bodyweight squats.
Jumping Jacks/Step Jacks: The first exercise for the second circuit is the jumping jack. Perform 30 seconds of jumping jacks. If you have difficulty with the jumping and need to modify it you can perform step jacks.
Mountain Climbers/Alternating Knee Tucks: Perform Mountain climbers for 30 seconds, try to keep moving for the entire time. If you need to modify this exercise you can perform alternating knee tucks.
Flutter Kicks/Dead Bugs: Laying on your back hands at your sides. Raise your feet about 6 inches off the floor. From this position you will kick your feet one foot up the other down in an alternating pattern. Feet do not touch the floor until time is up. IF you need to modify, perform 30 seconds of dead bugs.
Watch the demonstration video below.
Demonstration Video
Make sure to check out our workout videos and blogs on our blog page: https://www.bodyforcefitness247.com/blog/
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