Tuesday, December 25, 2012

Today's BodyWeight Workout Routine (BWWOD)-Mountain Climbers/Pushups/Burpees

Time for a jumpstart, and as it happens to be the holiday party season, you and I probably need all the little body blasting workout routines we can handle! So let's get moving:

Warm-up: Fast paced joint rotations. Click here for a refresher video.

Bodyweight Circuit:  Do each exercise in the circuit with no more than 20 seconds rest between. If the reps are too easy, speed up the pace or do additional reps.


So if 10 pushups is a joke for you, do 15 or 20. If 10 burpees doesn't make you hiccup, do a few more. Keep it to 20 max. as the overall effect of the three exercises is greater than any single one.

  • Mountain Climbers: Do 30 reps, counting every other leg motion as 1, or 30 seconds, whichever is more work. You should know what works for you after the first set.
  • Pushups: 10 reps. Strict form but fast execution.
  • Burpees: 10 reps. Make sure to jump up when you get off the floor, even if it's a hop.

Mountain Climbers-menshealth.com
In between circuit rounds, jog around or in place. Keep the blood pumping at an easy pace for 20 seconds, then drop immediately into the next round.

This is a good workout routine for the outdoors, where you can stretch your legs and get some fresh air.

Do a total of 3-5 rounds depending on your fitness level. Even beginners should aim for 3 rounds, resting more between circuits if necessary.

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