Module 26: Tried & True Bodyweight Circuit
As I mentioned last time, I want to shift gears a bit and start giving you some of my favorite training programs. You may want to start printing these out because by the time we're finished you'll basically have a big 'ole book of done-for-you workout programs that you can rely on for years.
To start out, here's a proven bodyweight training circuit that I've been using for years now.
Personally, I'm not a huge fan of bodyweight training. I MUCH prefer going to the gym and lifting heavy. But there are times in my life when getting to the gym or lifting heavy is impossible so during those periods I rely on bodyweight training.
And putting my own personal preferences aside, I know plenty of people who love bodyweight training far more than going to the gym or lifting weights.
So here is a tried-and-true bodyweight training circuit. Don't be fooled by the simplicity of this program. It works.
The Tried & True Home Workout Bodyweight Circuit
Perform the following exercise routine three times per week on
non-consecutive days.
non-consecutive days.
1) Push-Ups 25 reps.
2) Bodyweight Squats: 50 reps.
3) Chin-Ups: 5 reps. (Or lower yourself 5 times if you can't do a
chin-up.
4) Jack-Knife Sit-Ups: 10 Reps.
5) Neck Bridge: 1 Minute Hold.
6) Jump Squats: 20 reps.
7) Calf Raise on steps: 20 reps.
Perform each exercise immediately after the preceding exercise. So
for example, you will do 25 push-ups and then immediately start
performing 50 bodyweight squats.
If you cannot perform the required number of reps, take a short
break and keep going until you finish all reps before moving on to the
next exercise.
break and keep going until you finish all reps before moving on to the
next exercise.
To start, perform the entire circuit 3 times through for each training
day during the first week. Then do the circuit 4 times through during the
2nd week, 5 times through during the 3rd week and 6 times through on the
4th week.
Matt Marshall, certified personal trainer and founder of Fitness Under Oath
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