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Bodyweight Challenge 5

1 Week

Mason Miller, MS, ACE-CPT & Health Coach

Monday

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

  1. Narrow Push-Up

  2. Handstand Hold

  3. Regular Push-Up

  4. Handstand Hold

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

  1. Staggered Push-Up Left Hand Focus

  2. Staggered Push-Up Right Hand Focus

  3. Handstand Hold

C. Superset: 5 Sets

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

  2. DB Iso Shoulder Press - 10 each

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

  1. Reverse Crunch

  2. Heels to Heaven

  3. Flutter Kicks



Tuesday

A. Bulgarian Circuit: 5 Rounds

  1. Knee Start Stand-Up - 10 each leg

  2. Bulgarian Jump - 10

  3. Bulgarian Jump to Jump - 10

B. Core Finisher

  1. Leg Raises -  50

  2. Flutter Kicks -  100

  3. Crunches -  100



Wednesday

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

  1. Close Grip Pull-Up

  2. Narrow Push-Up

  3. Reverse Grip Chin-Up

  4. Regular Push-Up

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

  1. Wide Grip Pull-Up

  2. One-Arm Push-Up Left Arm (Put right hand wide to assist)

  3. One-Arm Push-Up Right Arm (Put left hand wide to assist)

C. Superset: 5 Sets

  1. Alt DB Hammer/Regular Curl - 12

  2. DB Tricep Kickback - 10

  3. DB RDL - 10

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. Bodyweight Squats

  2. Toes-to-Bar

  3. Alt Reverse Lunge

  4. Toes-to-Bar

B. Superset: 4 Rounds

  1. SL Squat Left Leg - 8

  2. SL Squat Right Leg - 8

  3. Alt Staggered Squat - 8 each

C. Superset: 5 Sets

  1. DB Squat to Press - 10

  2. DB Snatch to Squat - 5 each hand

  3. DB Reverse Lunge - 7 each

D. Core Finisher: 4 Rounds

  1. Hanging Knee-Ups - 15

  2. Seated In-Outs - 15

  3. Lying Knee Rocks - 15



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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