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Bodyweight Challenge 9

4 Week

Mason Miller, MS, ACE-CPT & Health Coach

Monday

A. Pre-Workout Conditioning

  1. Week 1: 15 Min Stationary Alt. Reverse Lunges

  2. Week 2: 15 Min Walking Lunges

  3. Week 3: 15 Min Concentrated Lunges (10 consecutive lunges one leg then alternate)

  4. Week 4: 15 Min Concentrated Lunges (10 consecutive lunges one leg then alternate)

B. Circuit: 7 Rounds

  1. Diamond Push-Ups - To failure

  2. Feet-Elevated Crunches - 25

  3. Narrow Push-Ups - To failure

  4. Lying Oblique Crunches - 15 each

  5. Regular Push-Ups - To failure

  6. Mason Twists - 25 each side

C. Superset: 5 Sets

  1. DB Shoulder Press - 12

  2. DB Row - 12 each

  3. DB Shrugs - 20



Tuesday

A. Fat Burn Circuit: 10 Rounds

  1. High Knees - 20 each

  2. Forward-Back Jumps - 20

  3. Side-to-Side Jumps - 20

  4. Criss-Cross Jumps - 20



Wednesday

A. Pre-Workout Conditioning

  1. Week 1: 15 Min Stationary Alt. Reverse Lunges

  2. Week 2: 15 Min Walking Lunges

  3. Week 3: 15 Min Concentrated Lunges (10 consecutive lunges one leg then alternate)

  4. Week 4: 15 Min Concentrated Lunges (10 consecutive lunges one leg then alternate)

B. Circuit: 7 Rounds (30 sec Each Exercise)

  1. Plank

  2. Push-Up Hold

  3. Pike-Up Hold

  4. Squat Hold

  5. Staggered Squat Left Hold

  6. Staggered Squat Right Hold

C. Superset: 5 Sets

  1. DB Curl - 8 each

  2. DB Hammer Curl - 8 each

  3. DB Tricep Extension - 8 each



Thursday

A. Mountain Climber/Burpee AMRAP: 20 minutes

  1. Mountain Climbers - 15

  2. Burpees - 8

  3. Burpee + Knee Touch - 4

  • Complete as many rounds as possible in 20 minutes



Friday

A. Pre-Workout Conditioning

  1. Week 1: 15 Min Stationary Alt. Reverse Lunges

  2. Week 2: 15 Min Walking Lunges

  3. Week 3: 15 Min Concentrated Lunges (10 consecutive lunges one leg then alternate)

  4. Week 4: 15 Min Concentrated Lunges (10 consecutive lunges one leg then alternate)

B. Circuit: 7 Rounds

  1. Wide Grip Pull-Ups - To failure

  2. Squat - 20+Hold 2 sec

  3. Close Grip Pull-Ups - To failure

  4. Leg Raises - 15

C. Superset: 5 Sets

  1. DB RDL - 12

  2. DB Squat to Press - 8

  3. Weighted Toe Touch - 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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