Bodyweight Challenge 5
1 Week
Mason Miller, MS, ACE-CPT & Health Coach
Monday
A. Circuit: 4 Rounds (30 sec Each Exercise)
Narrow Push-Up
Handstand Hold
Regular Push-Up
Handstand Hold
B. Circuit: 4 Rounds (30 sec Each Exercise)
Staggered Push-Up Left Hand Focus
Staggered Push-Up Right Hand Focus
Handstand Hold
C. Superset: 5 Sets
Bent Over DB Row - 10+2sec Hold
DB Iso Shoulder Press - 10 each
D. Core Finisher: 3 Rounds (30 sec Each Exercise)
Reverse Crunch
Heels to Heaven
Flutter Kicks
Tuesday
A. Bulgarian Circuit: 5 Rounds
Knee Start Stand-Up - 10 each leg
Bulgarian Jump - 10
Bulgarian Jump to Jump - 10
B. Core Finisher
Leg Raises - 50
Flutter Kicks - 100
Crunches - 100
Wednesday
A. Circuit: 4 Rounds (30 sec Each Exercise)
Close Grip Pull-Up
Narrow Push-Up
Reverse Grip Chin-Up
Regular Push-Up
B. Circuit: 4 Rounds (30 sec Each Exercise)
Wide Grip Pull-Up
One-Arm Push-Up Left Arm (Put right hand wide to assist)
One-Arm Push-Up Right Arm (Put left hand wide to assist)
C. Superset: 5 Sets
Alt DB Hammer/Regular Curl - 12
DB Tricep Kickback - 10
DB RDL - 10
D. Core Finisher: 4 Rounds
Plank - 30 seconds
Side Plank Left Side - 15 seconds
Side Plank Right Side - 15 seconds
Thursday
A. Bodyweight Circuit: 5 Rounds
Burpees - 10
Mountain Climbers - 20
Squat Jumps - 10
Inch Worm Push-Up - 10
Friday
A. Circuit: 4 Rounds (30 sec Each Exercise)
Bodyweight Squats
Toes-to-Bar
Alt Reverse Lunge
Toes-to-Bar
B. Superset: 4 Rounds
SL Squat Left Leg - 8
SL Squat Right Leg - 8
Alt Staggered Squat - 8 each
C. Superset: 5 Sets
DB Squat to Press - 10
DB Snatch to Squat - 5 each hand
DB Reverse Lunge - 7 each
D. Core Finisher: 4 Rounds
Hanging Knee-Ups - 15
Seated In-Outs - 15
Lying Knee Rocks - 15
Saturday
A. Bodyweight Pump
Pull-Ups - 50
Push-Ups - 100
Squates - 200
Sit-ups - 250
Sunday
A. Stretch: 8-10 minutes
Toes Touches - 30 sec each
Catcher’s Stretch - 30 sec each
Leg’s Wide SL Stretch - 30 sec each
Leg’s Wide Down Middle - 30 sec each
Leg’s Wide Half-Squat Rock - 30 sec each
Transition to Sit
Butterfly Stretch - 30 sec each
SL Stretch - 30 sec each
Shoulder Stretch - 30 sec each
Neck Stretch Front - 30 sec each
Neck Stretch Back - 30 sec each
Lunge Stretch - 30 sec each
Lunge Hamstring Stretch - 30 sec each