To complete this routine, you can choose a set number of rounds (I did about 3+) and continue until they are completed (adding an extra round as needed,) or set a timer for 10 minutes and do it Crossfit style; as many rounds as you can complete before the bell rings!
Here is the workout:
- Pullups x 10 (partial reps are ok, but keep tension in the muscles-don't let yourself relax) *Alternate between underhand and overhand each set. (Click here for pullup bar options.)
- Bent-over extended reaches x 20. Bend at the waist, tighten your hamstrings and glutes and extend both arms out in front of you. Now repeatedly rise to a 45 degree angle. Repeat 5 times in front, 5 to each side and another 5 to the front.
- Swing arm squats: You can see a demonstration of this in the video here. Basically, assume a squat position with your arms at your sides. Do 5 partial squats while swinging your arms forward and backward with each squat. On the fifth one squat all the way down. Repeat 10 times.
Repeat this complex for 3 rounds, or set a timer for 5-7 minutes and keep repeating until it rings. Then dive right into:
- Swing arm squats: Same as above.
- *Candlestick to Butterfly Situp: Rock onto your back, push legs up into a candlestick, crush knees to ears and rock forward to butterfly situp. 10 reps.
- Elbow Plank to Pushup: From an elbow plank, powerfully extend arms and pop up to a pushup position. Perform a pushup and return to starting position. 10 reps.
Repeat this complex for 3 rounds, or set a timer for 5-7 minutes and keep repeating until it rings.
Go for a jog or some easy exercise to cool down before a stretch.
*From a candlestick pose, roll up to a butterfly situp. Watch the videos below for instruction:
*From a candlestick pose, roll up to a butterfly situp. Watch the videos below for instruction:
More on bodyweight fitness:
Exercise Equipment for doing Pushups? Really?
Special Ops Elite Fitness Training for Everyday People
