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Bodyweight Challenge 4

1 Week

Mason Miller, MS, ACE-CPT & Health Coach

Monday

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

  1. Wide Grip Pull-Up

  2. Handstand Hold

  3. Reverse Grip Chin-Up

  4. Handstand Hold

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

  1. Close Grip Pull-Up

  2. Handstand Walk: Forward/Back 2-steps

C. Superset: 5 Sets

  1. Bent Over DB Row - 10+2sec Hold

  2. DB Iso Shoulder Press - 10 each

  3. DB Alt Side/Front Raises - 7 each

D. Core Finisher: 3 Rounds

  1. Toes-to-Bar - 5

  2. Hanging Knee Ups - 10

  3. Oblique Raises - 7 each



Tuesday

A. Bulgarian Circuit: 5 Rounds

  1. Knee Start Stand-Up - 10 each leg

  2. Bulgarian Jump - 10

  3. Bulgarian Jump to Jump - 10

3. Core Finisher

  1. Leg Raises - 50

  2. Flutter Kicks - 100

  3. Crunches - 100



Wednesday

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

  1. Squat

  2. Leg Raises

  3. Alt Reverse Lunge

  4. Flutter Kicks

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

  1. Alt Staggered Squat

  2. Knee Start Stand-Up

  3. Reverse Crunch

C. Superset: 5 Sets

  1. DB Iso Shoulder Press - 10 each

  2. DB Shrug - 10+2sec Hold

  3. DB Alt Side/Front Raises - 7 each

D. Core Finisher: 4 Rounds

  1. Plank - 30 seconds

  2. Side Plank Left Side - 15 seconds

  3. Side Plank Right Side - 15 seconds



Thursday

A. Bodyweight Circuit: 5 Rounds

  1. Burpees - 10

  2. Mountain Climbers - 20

  3. Squat Jumps - 10

  4. Inch Worm Push-Up - 10



Friday

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

  1. Regular Push-Up

  2. Handstand Hold

  3. Narrow Push-Up

  4. Handstand Hold

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

  1. Dive Bomb Push-Up

  2. Handstand Walk: Side to Side 2-steps

C. Superset: 5 Sets

  1. DB Shrug - 10+2sec Hold

  2. DB Alt Hammer/Regular Curl - 10 each

  3. DB Tricep Kickback - 10 each

D. Core Finisher: 4 Rounds

  1. Toes-to-Bar - 5

  2. Hanging Knee Ups - 10

  3. Oblique Raises - 7 each



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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