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Bodyweight Challenge 7

1 Week

Mason Miller, MS, ACE-CPT & Health Coach

Monday

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

  1. Diamond Push-Up

  2. Narrow Push-Up

  3. Regular Push-Up

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

  1. Wide Grip Pull-Up

  2. Close Grip Pull-Up

  3. Inverted Bodyweight Row

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 Circuit: 4 Rounds

  1. Toes to Bar - 5

  2. Hanging Knee Raise - 8

  3. Oblique Raises - 10 each



Tuesday

A. Walking Lunges: 15 minutes

B. Core Circuit: 3 Rounds

  1. Flutter Kicks - 25

  2. Toe Touches - 25

  3. Crunches - 25

  4. Oblique Crunches - 12 each



Wednesday

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

  1. Side Lying Tricep Push-Up

  2. Bodyweight Squat

  3. Pike Push-Ups

  4. Knee Start Stand-Up

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

  1. Side to Side Handstand Walk

  2. Alternating Staggered Squat

  3. Handstand Walkout

  4. Reverse Lunge + Knee

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



Thursday

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

  1. Burpee

  2. Mountain Climber

  3. Bulgarian Jump

  4. Alternating Lunge Jump

  5. 1 minute Break



Friday

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

  1. Wide Grip Pull-Up

  2. Narrow Push-Up

  3. Close Grip Pull-Up

  4. Regular Push-Up

  5. Inverted Bodyweight Row

  6. Divebomb Push-Ups

B. Superset: 5 Sets

  1. DB Shrug - 10+2sec Hold

  2. DB Alt Hammer/Regular Curl - 10 each

  3. DB Tricep Kickback - 10 each

C. Core Finisher

  1. Plank: 5 minutes total

  2. Side Plank: 2 ½ minutes each side

  • Break each into as few sets as possible



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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