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Bodyweight Challenge 2

1 Week

Mason Miller, MS, ACE-CPT & Health Coach

Monday

A. Circuit: 4 Rounds (30 sec Each Exercise)

  1. Wide Grip Pull-Up (Rd1&3)/Neutral Grip Pull-Up (Rd2&4)

  2. Regular Push-Up (Rd1&3)/Narrow Push-Up (Rd2&4)

  3. Close Grip Pull-Up (Rd1&3)/Reverse Grip Chin-Up (Rd2&4)

  4. Shoulder Tap Push-Up (Rd1&3)/Diamond Push-Up (Rd2&4)

  5. Plank

B. Superset: 3 Sets

  1. SA DB Row - 10 each

  2. DB Pullover - 10

  3. Lying Chest Flyes - 10

C. Core Finisher: 3 Rounds

  1. Hanging Knee-Ups - 10

  2. Reverse Crunch - 10

  3. Heels to Heaven - 10



Tuesday

A. Stationary Lunges: 15 minutes

  • Can do walking lunges if you have the space

B. Core Burnout

  1. Flutter Kicks - 100

  2. Toe Touches - 100

  3. Mason Twists - 100

  • Complete all reps before moving to next exercise



Wednesday

A. Circuit: 4 Rounds (30 sec Each Exercise)

  1. Feet on Wall Shoulder Taps (Rd1&3)/Feet on Wall Inch Worms (Rd2&4)

  2. Chair Dips

  3. Feet on Wall Push-Up (Rd1&3)/Feet on Wall 2-Step Walk (Rd2&4)

  4. Chair Skullcrusher (Rd1&3)/Side Lying Push-Up (Rd2&4)

  5. Hollow Body

B. Superset: 3 Sets

  1. Elbow Out Press - 10

  2. SA OH Tricep Extension - 10 each

  3. Tricep Kickback - 10 each

C. Core Finisher: 3 Rounds

  1. Seated In-Outs - 10

  2. Feet Elevated Crunch - 15

  3. Alt Leg Raise - 10 each



Thursday

A. Full Body AMRAP: 20 minutes

  1. Burpees - 10

  2. Squats - 10

  3. Push-Ups - 10

  4. Mountain Climbers - 10

  5. Toe-Touches - 10

  6. Sit-Ups - 10



Friday

A. Circuit: 4 Rounds (30 sec Each Exercise)

  1. Wide Grip Pull-Up (Rd1&3)/Neutral Grip Pull-Up (Rd2&4)

  2. Reverse Lunge (Rd1&3)/Split Squat (Rd2&4)

  3. Close Grip Pull-Up (Rd1&3)/Reverse Grip Chin-Up (Rd2&4)

  4. Bodyweight Squat (Rd1&3)/Alt Staggered Squat (Rd2&4)

  5. Plank

B. Superset: 3 Sets

  1. SA DB Shoulder Press - 10 each

  2. DB Alt Curl - 10 each

  3. DB Alt Side/Front Raises - 10 each

C. Core Finisher: 3 Rounds

  1. Hanging Knee-Ups - 10

  2. Reverse Crunch - 10

  3. Heels to Heaven - 10



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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