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Bodyweight Challenge 1

1 Week

Mason Miller, MS, ACE-CPT & Health Coach

Monday

A. Circuit: 2 Rounds (30 sec Each Exercise)

  1. Regular Push-Up

  2. Wide Grip Pull-Up

  3. Narrow Push-Up

  4. Reverse Grip Chin-Up

B. Circuit: 2 Rounds (30 sec Each Exercise)

  1. Decline Push-Up

  2. Close Grip Pull-Up

  3. Shoulder Tap Push-Up

  4. Pull-Up Arm Hang

C. Superset: 3 Rounds

  1. DB Row - 10

  2. DB Alt Hammer/Reg Curl - 5 each

  3. 21’s Curl - 7 bottom ½, 7 top ½, 7 full

D. Core Finisher: 3 Rounds

  1. Hanging Knee-Ups - 10

  2. Bicycle Crunch - 10

  3. Toe-Touches - 25

  4. Mason Twist - 25



Tuesday

A. Lunge Progression: 1 to 10 to 1

  1. Reverse Lunge

  2. Lunge + High Knee

  3. Lunge Jump

  • Perform 1 rep of each exercise in succession, then 2 reps of each, then 3, all the way to 10 then back down to 1

B. MC/Burpee/Squat Progression: 1 to 10 to 1

  1. Mountain Climber

  2. Burpee

  3. Air Squat

  • Perform 1 rep of each exercise in succession, then 2 reps of each, then 3, all the way to 10 then back down to 1



Wednesday

A. Circuit: 2 Rounds (30 sec Each Exercise)

  1. Feet on Wall Shoulder Taps

  2. Chair Dips

  3. Feet on Wall Inch Worm

  4. Chair Skullcrusher

B. Circuit: 2 Rounds (30 sec Each Exercise)

  1. Feet on Wall 2-Step Wall Walk

  2. Side Lying Push-Up

  3. Feet on Wall Push-Up

  4. Sphinx Push-Up

C. Core Finisher: 3 Rounds

  1. Flutter Kicks - 20

  2. Alt Leg Raise - 10 each

  3. Frog In-Outs - 10

  4. Leg Raise - 10



Thursday

A. Knee Jump Circuit: 4 Rounds

  1. Knee Start Stand-Up - 10

  2. Bulgarian Jump - 10

  3. Bulgarian Jump to Jump - 10

B. Push-Up Position Circuit: 4 Rounds

  1. Inch Worm - 10

  2. Mountain Climbers - 25

  3. Hand Walk-Out - 10



Friday

A. Circuit: 2 Rounds (30 sec Each Exercise)

  1. Split Squat

  2. Wide Grip Pull-Up

  3. Side Lunges

  4. Reverse Grip Chin-Up

B. Circuit: 2 Rounds (30 sec Each Exercise)

  1. Wall Squat Foot Raises

  2. Close Grip Pull-Up

  3. Staggered Squats

  4. Pull-Up Arm Hang

C. Superset: 3 Rounds

  1. Overhead DB Tricep Ext - 10

  2. DB Tricep Kickback - 10 each

  3. Alt Side/Front Raises - 10 each

D. Core Finisher: 3 Rounds

  1. Hanging Knee-Ups - 10

  2. Bicycle Crunch - 10

  3. Toe-Touches - 25

  4. Mason Twist - 25



Saturday

A. Bodyweight Pump

  1. Pull-Ups - 50

  2. Push-Ups - 100

  3. Squates - 200

  4. Sit-ups - 250



Sunday

A. Stretch: 8-10 minutes

  1. Toes Touches - 30 sec each

  2. Catcher’s Stretch - 30 sec each

  3. Leg’s Wide SL Stretch - 30 sec each

  4. Leg’s Wide Down Middle - 30 sec each

  5. Leg’s Wide Half-Squat Rock - 30 sec each

Transition to Sit

  1. Butterfly Stretch - 30 sec each

  2. SL Stretch - 30 sec each

  3. Shoulder Stretch - 30 sec each

  4. Neck Stretch Front - 30 sec each

  5. Neck Stretch Back - 30 sec each

  6. Lunge Stretch - 30 sec each

  7. Lunge Hamstring Stretch - 30 sec each

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