This is a simple bodyweight circuit that can be expanded upon by adding dips, Australian body rows and other exercises, or simply increasing the reps and sets.

BWOD:
Fartlek run:
(Sprint then slow to a steady pace, 30 seconds followed by 1 minute) x 10-20
minutes
3-5 rounds of the following circuit:
Pullups: x10-15
(strict.) Or assisted pullups (resistance band assist, stool assist, etc.)
Pushups: x 10-25
(Each set vary the width of the hands, unless basic is challenging enough.)
Reverse prayer
sit-ups: x 5-10. Hook feet under stable object/s. Raise hands over your
head and raise your torso to 90 degrees while keeping hands overhead and in
line with shoulders. Do not flex torso, keep it rigid.
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Great, now flip over on your back and do sit ups in the same position. Arms in line with shoulders! |
Simple right? Leave your results in the comments below.
My results:
Run: ~15 minutes, about 30 seconds fast run /1 minute jog (I had the dog and he wasn't sprinting:-)
Pullups: 1x3 on rings (weak from rope climbing yesterday.) Subbed by lowering rings and pulling from my squat. 12, 9, 8, 6
Pushups: First 3 normal width, 17, 15, 15. Wide width on fists x9
R.P. sit-ups: 10, 6, 4, …Yeah, those fall off pretty quick. The stricter you get, the harder it gets.
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