11 exercise Bodyweight Workout-Advanced
(NOTE: This is NOT for beginners!)
1A) T-Squat – 15 repetitions
No rest.
1B) Feet on Ball Pushup – 12 repetitions
Rest 1 minute before repeating 2 more times for a total of 3 Supersets.
2A) Chin-up – 1 less than the maximum number of reps you can do
No rest.
2B) Hands on Bench, Feet on Ball Pushup – 15 repetitions
Rest 1 minute before repeating 2 more times for a total of 3 Supersets. 3A) Pushup with Hands on Ball – 20 repetitions
No rest.
No rest.
1B) Feet on Ball Pushup – 12 repetitions
Rest 1 minute before repeating 2 more times for a total of 3 Supersets.
2A) Chin-up – 1 less than the maximum number of reps you can do
No rest.
2B) Hands on Bench, Feet on Ball Pushup – 15 repetitions
Rest 1 minute before repeating 2 more times for a total of 3 Supersets. 3A) Pushup with Hands on Ball – 20 repetitions
No rest.
3B) 1-Leg Deadlift – 12 repetitions per side
Rest 1 minute before repeating 2 more times for a total of 3
No rest.
4B) Spiderman Pushup – 8 repetitions per side
Rest 1 minute before repeating 2 more times for a total of 3 Supersets.
5A) Side Plank Leg Lift – 10 repetitions per side
No rest.
5B) Split Squat with Front Foot Elevated – 12 repetitions per side
No rest.
5C) Spiderman Climb – 12 repetitions per side
No rest.
5D) Plank with Arms on Ball – 30 second hold
Rest 1-minute before repeating the circuit 2 more times.
Rest 1 minute before repeating 2 more times for a total of 3
Supersets.
4A) Inverted Row with Feet on Ball – 12 repetitionsNo rest.
4B) Spiderman Pushup – 8 repetitions per side
Rest 1 minute before repeating 2 more times for a total of 3 Supersets.
5A) Side Plank Leg Lift – 10 repetitions per side
No rest.
5B) Split Squat with Front Foot Elevated – 12 repetitions per side
No rest.
5C) Spiderman Climb – 12 repetitions per side
No rest.
5D) Plank with Arms on Ball – 30 second hold
Rest 1-minute before repeating the circuit 2 more times.
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