Bodyweight “SMASH” Workout
Bodyweight “SMASH Workout (3xWEEK)
By Chev (Inner Circle Member)
Condition level: Beginner
Goal: Fat loss, Coordination, Stabilization, Strength, and Stamina
Duration: Three months, 3 times per week workout
Session length: 30-40 minutes per workout
WARMUP
Quick jog (up block or around track)
Arm circles 30 seconds each way (forward and back)
20 Bodyweight squats
20 Jumping jacks
20 Pushups
**REMEMBER, ALWAYS PERFORM DYNAMIC STRETCHES PRIOR TO ENSURE THE MUSCLES ARE WARM AND PREPARED TO HANDLE ANY EXERCISE”
WORKOUT
Pushups (Continuous 1 Minute)
Sit-ups (Continuous 1 Minute)
Pushups 20 repetitions
Sit-ups 20 reps
Pushups 15 reps
Sit-ups 15 reps
Pushups 12 reps
Sit-ups 12 reps
Bodyweight Squats (Continuous 1 Minute)
Bodyweight V-Ups (30 seconds – This is a sit up where both the lower and upper body come off the ground to meet at a point above your stomach)
Alternate forward lunges (Continuous 1 Minute)
Bodyweight V-Ups (30 seconds)
Burpees (30 seconds – From the standing position, squat down and shoot your legs back so that you are now in the push up position. From there pull your legs back in stand up and jump with your arms overhead)
TAKE A BREAK (ONE MINUTE)
Jump rope (1 Minute)
Bodyweight Squats (1 minute)
Bodyweight V-ups (30 seconds)
Mountain climbers (30 seconds – While in the push up position pull your legs in one at a time so that you are essentially running in the horizontal position if you go fast enough)
TAKE A BREAK (ONE MINUTE)
Jump rope (1 Minute)
25 Pushups
Arm circles (30 seconds)
15 Pushups
Arm circles (30 seconds)
10 Pushups
Arm circles (30 seconds)
Jump rope (1 Minute)
Bodyweight V-ups (30 seconds)
Jumping jacks (1 Minute)
Bodyweight V-ups (30 seconds)
Knees high jog (30 seconds)
Butt kicks jog (30 seconds)
Plank Hold (1 Minute)
TAKE A BREAK (DONE – YOU EARNED IT!!)
COOLDOWN
check out Chev’s Blog
FITNESS102: Health & Fitness Blog
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