Advanced Bodyweight Workout

By Steve Kamb

	Intermediate (2-3 years)
	52 minutes/day
	Gain Strength, Fat Loss, Build Muscle
	Bodyweight, Box, Pull up bar, Dips (Parallel) Bar Show More

Average Exertion

Average Cardio Intensity

Source: www.nerdfitness.com

Dumbbells and barbells aren't necessarily needed for a brutal challenge. This full body workout circuit is perfect if you're looking for an advanced level workout. Complete this circuit 1-3 times for a workout that will put your endurance, strength, and athleticism to the test while burning fat.

Description

Day 1 - Advanced Full Body Circuit

Exercise	Sets	Reps	Rest
1.One Leg Bodyweight Wall Squat See Exercise Notes	1 set	10 reps	60s
2.Bodyweight Squat	1 set	20 reps	60s
3.Bodyweight Walking Lunge See Exercise Notes	1 set	20 reps	60s
4.Step-up with Knee Raise	1 set	20 reps	60s
5.Pull-up See Exercise Notes	1 set	10 reps	60s
6.Dips See Exercise Notes	1 set	10 reps	60s
7.Chin-up See Exercise Notes	1 set	10s	60s
8.Push-up	1 set	10 reps	60s
9.Plank	1 set	30s	60s

Date Created: 10/18/2019, UTC

Last Updated: 7/12/2021, UTC

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GoalsFat Loss, Build Muscle, Gain Strength
ExperienceBeginner (1-2 years)
Time53 minutes
Workout TypeFull Body
Days Per Week1
EquipmentBodyweight, Box

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