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Bodyweight Challenge 3

1 Week

Mason Miller, MS, ACE-CPT & Health Coach

Monday

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

  1. Decline Push-Up

  2. Regular Push-Up

  3. Incline Push-Up

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

  1. Staggered Push-Up Left Hand Focus

  2. Staggered Push-Up Right Hand Focus

  3. Knuckle Push-Up

C. Superset: 5 Sets

  1. DB Alt Curl - 10 each

  2. Tricep Kickback - 10 each

D. Core Finisher: 3 Rounds (30 sec Each Exercise)

  1. Alternating Leg Raise

  2. Leg Raise

  3. Frog In-Outs

  4. Heels to Heaven



Tuesday

A. Knee Start Stand-Ups: 50 each leg

B. Core Burnout: Plank 5 minutes

  • Pike-Up if needed



Wednesday

A. Circuit: 5 Rounds (30 sec Each Exercise)

  1. Wide Grip Pull-Up

  2. Handstand Hold

  3. Close Grip Pull-Up

  4. Handstand Hold

  5. Reverse Grip Chin-Up

  6. Handstand Hold

B. Circuit: 3 Rounds (30 sec Each Exercise)

  1. Chair Dips

  2. Chair Skullcrushers

  3. Dive Bomb Push-Up

C. Superset: 5 Sets

  1. DB Row to Press - 10

  2. DB Side Raises - 10

  3. DB Front Raises - 10



Thursday

A. Fat Burn Circuit: 5 Rounds

  1. Alt Lunge Jumps - 15 each

  2. Squat Jumps - 15

  3. Burpees - 20

B. Core Burnout: Plank 5 minutes

  • Pike-Up if needed



Friday

A. Circuit: 3 Rounds (30 sec Each Exercise)

  1. Wide Grip Pull-Up

  2. Regular Push-Up

  3. Bodyweight Squat

B. Circuit: 3 Rounds (30 sec Each Exercise)

  1. Close Grip Pull-Up

  2. Knuckle Push-Up

  3. Chair Step-Ups

C. Circuit: 3 Rounds (30 sec Each Exercise)

  1. Reverse Grip Chin-Up

  2. Alt Staggered Push-Up

  3. Alt Reverse Lunge

D. Superset: 5 Sets

  1. DB Alt Curl - 10 each

  2. Tricep Kickback - 10 each

E. Core Finisher: 3 Rounds (30 sec Each Exercise)

  1. Alternating Leg Raise

  2. Leg Raise

  3. Frog In-Outs

  4. Heels to Heaven



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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