5 Day Bodyweight Workouts You Can Do Anywhere!
Day 1
Bodyweight Warm-up Circuit
- Go through the circuit TWICE.
- Rest 30 seconds between warm-up circuits.
- When lifting heavy, lift half of the desired weight for one set for your first two exercises before your workout.
Warm-up
Jumping Jacks (15)
Alternating Prisoner Lunge (8/side)
T Pushup (5/side)
Leg Swings (15/side)
Day 1 – Workout A
1A) Split Squat with Front Foot Elevated (8/side)
1B) Push Ups (10 reps)
Rest 30 seconds and repeat 2 more times
2A) 1-Leg Bodyweight Deadlift (or Single Leg Reach) (8/side)
2B) Bench, Chair or Box Dips (12 reps)
Rest 30 seconds and repeat 2 more times
3A) Side Lunge (10/side)
3B) Rocking Plank (20 Reps)
Rest 30 seconds and repeat 2 more times
Closer
Do the following circuit one time, resting as shown:
4A) Squat Jumps (20 Reps), rest 10 seconds – 3 times
4B) Close-Grip Pushups (10 Reps), rest 10 seconds – 3 times
4C) Fwd Lunge (10 Reps/side), rest 10 seconds – 4 times
Day 2 – Workout B
Bodyweight Warm-up Circuit
- Go through the circuit TWICE.
- Rest 30 seconds between warm-up circuits.
- When lifting heavy, lift half of the desired weight for one set for your first two exercises before your workout.
Warm-up
Jumping Jacks (15)
Alternating Prisoner Lunge (8/side)
T Pushup (5/side)
Leg Swings (15/side)
WORKOUT:
1A) Lunge Jumps (6/side)
1B) Goodmornings (15 Reps)
1B) Elevated Pushups (20 Reps)
1C) KB or DB Swings (20 Reps)
1D) Lying Leg Raises (10 Reps)
1E) Alternating Prisoner Reverse Lunge (10/side)
1F) Renegade Pushups (15) or Regular Pushups (20)
1G) Jumping Jacks (50)
Rest 1 minute and repeat up to 3 more times for a total of 4 circuits
Day 3
Bodyweight Warm-up Circuit
- Go through the circuit TWICE.
- Rest 30 seconds between warm-up circuits.
- When lifting heavy, lift half of the desired weight for one set for your first two exercises before your workout.
Warm-up
Prisoner Squat (15)
Pushups (take 2 seconds to go down and 2 seconds to come back up) (8)
Alternating Lateral Lunge (8/side)
Arm Crosses (15)
Day 3 – Workout A
1A) Body Weight Squat 15 Reps and Hold Bottom (30 seconds)
1B) Mountain Climbers 30 Reps
1C) Push Ups 15 Reps and Hold Top (30 seconds)
Rest 60 seconds and repeat 2 more times
2A) Walking Lunge or Goblet Walking Lunge (30 Steps)
2B) Step Ups (20 Steps)
2C) Single Leg Hip Ext (15 Per Leg)
Rest 60 seconds and repeat 2 more times
Express Ab Circuit
3A) Ab Wheel or Stability Ball Rollout 15 Reps (30 second Plank if no Ball or wheel)
3B) X-Body Mountain Climber 30 Reps
3C) Pushup into Plank 10 Reps
Rest 30 seconds and repeat 2 more times
Closer
Do the following circuit as many times as possible in 3 minutes, resting ONLY when needed: 4A) Squat Thrust (5)
4B) Explosive Pushup (aka Plyo Pushup) (5)
4C) KB or DB Swings (10) (Squat Jump if no KB or DB)
Day 4
Bodyweight Warm-up Circuit
- Go through the circuit TWICE.
- Rest 30 seconds between warm-up circuits.
- When lifting heavy, lift half of the desired weight for one set for your first two exercises before your workout.
Warm-up
Prisoner Squat (15)
Pushups (take 2 seconds to go down and 2 seconds to come back up) (8)
Alternating Lateral Lunge (8/side)
Arm Crosses (15)
Do the following circuit 3 times, resting for 1 minute between circuits. Once you’re done with the third circuit, rest 1 minute and move into 2A.
1A) Bulgarian Split Squat or Single Leg Squat (6/side)
1B) Full Sit Up (15 Reps)
1C) Renegade Pushups (10 – 15 reps)
1D) DB Romanian Deadlift (12) (Good mornings if no DB)
Do the following circuit 3 times, resting for 1 minute between circuits. Once you’re done with the third circuit, move into the Closer.
2A) KB or DB Swings (20 reps) Frog Jumps if No DB or KB
2B) Bench Dips (10 reps)
2C)KB or DB Swings (20 reps) Frog Jumps if No DB or KB
2D) Medicine Ball Slams or Burpee (10 reps)
Closer
Heel Raises (50 secs), rest 10 secs
X-Body Mountain Climbers (50 secs), rest 10 secs
Jump Rope, Run-in-Place or Jumping Jacks (50 secs), rest 10 secs
Mountain Climbers (moderate tempo and keep your hips low!) (50 secs), rest 10 secs
Pulsing Squat (50 secs)
DAY 5
Warm Up
Good morning
Heel raises
Jumping jacks
20 Reps of each
3 Rounds
Squat to parallel – hold for 2 seconds at parallel
5 sets of 10 reps with 30 s rest between sets
(if you have a DB or KB add to this round)
Do the following circuit 3 times, resting for 1 minute between circuits. Once you’re done with the third circuit, rest 1 minute and move into 2A.
1A. Circuit
Push Ups 8 Reps
Squat Thrust 8 reps
Plyo Lunges 8 Reps each leg
Do the following circuit 3 times, resting for 1 minute between circuits. Once you’re done with the third circuit, move into the Closer.
2A. Circuit
Squat and Press with heavy DB or KB (continuous motion)
or Squat Jump if no KB or DB 10 Reps
Step Up on Bench or Box 10 Reps each leg
Scissors or Flutter Kicks 50 Reps
Closer
Reverse crunch
Bicycle Crunch
Glute Bridge
Lying Leg Raise
30 Reps of each
2 rounds
================================================
My Done For YOU Resources for Fitness Bootcamp Pros 2021 Edition: The Bootcamp Career Bundle.
Bootcamp Trans4mation System-Done-for-YOU 4,6,8 week Plug n’Play http://smartfitproworkouts.com/bootcamp-trans4mation-system
12 month Done for YOU Bootcamp Workout Periodization System.
101 Conditioning Circuits –Conditioning Circuits Done Right!
The HIIT Academy Workout System ==>http://smartfitproworkouts.com/hiit-academy
Build N’ Burn – Done For YOU 16 wk Done For YOU Group Training Program for Fit Pros
Ultimate Group Training System and Programs – Done For YOU Small Group Training System for Fit Pros https://smartfitproworkouts.com/the-ultimate-group-training-system Build ‘N Burn 2.0
Home Program Design Mastery plus Done for You programs, templates and more! https://smartfitproworkouts.com/home-program-design-mastery/
The Online Workout/Program Bundle + My exclusive Bonus 8 week progressive bodyweight program! |