Bodyweight Blaster

By Chris Stone

	Beginner (1-2 years)
	25 minutes/day \| 3 days/week
	Gain Strength, Fat Loss, Lose Weight, Tone Body
	Bodyweight, Pull up bar, Dips (Parallel) Bar, Flat Bench, Box Show More

Average Exertion

Average Cardio Intensity

A few short bodyweight circuits that last 10 - 20 minutes and can be incorporated into any fitness program or can be completed at the end of any session. The goal of each workout is to work to absolute muscular failure with each exercise in order to enhance calorie burn and improving muscular tone. There are 3 different workouts from which to choose - one upper body, one lower body and one full body workout. You can choose whichever one you prefer - however, try to avoid completing the same one over and over again and use them all equally. Go get your sweat on!

Description

Week 1 Overview

Day 1:

Upper

Day 2:

Lower

Day 3:

Day 3

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1 - Upper

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Exercise	Sets	Reps	Rest
1.Push-up	2 sets	AMAP reps	60s
2.Pull-up	2 sets	AMAP reps	60s
3.Tricep Dips	2 sets	AMAP reps	60s
4.Plank With Feet On Bench	1 set	AMAP reps	60s

Day 2 - Lower

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Exercise	Sets	Reps	Rest
1.Bodyweight Jump Squat	2 sets	AMAP reps	60s
2.Bodyweight Walking Lunge	2 sets	AMAP reps	60s
3.Stepup	2 sets	AMAP reps	60s
4.Glute Bridge See Exercise Notes	1 set	AMAP reps	60s

Day 3

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Exercise	Sets	Reps	Rest
1.Bodyweight Jump Squat	2 sets	AMAP reps	60s
2.Diamond Pushup	2 sets	AMAP reps	60s
3.Glute Bridge	2 sets	AMAP reps	60s
4.Pull-up	1 set	AMAP reps	60s

Date Created: 12/26/2018, UTC

Last Updated: 7/12/2021, UTC

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