Bodyweight (V)

wods-con-burpees

1. Burpees with Front Kick

Starting with burpee and once jumped, give a front kick. Alternating legs in each burpee.

  1. BS./FK. 30 seconds
  2. BS./FK. 30 seconds
  3. BS./FK. 30 seconds
  4. BS./FK. 30 seconds

2. Squats with Tuck Jump and Forward Mountain Climbers SS

Starting with a squat followed of a tuck jump lifting knees as high as possible. Then, forward mountain climbers.

  1. STJ. 30 seconds/FMC. 30 seconds
  2. STJ. 30 seconds/FMC. 30 seconds
  3. STJ. 30 seconds/FMC. 30 seconds
  4. STJ. 30 seconds/FMC. 30 seconds

3. Bunny Hops with Push Ups

Every 2 bunny hops, 1 push up.

  1. BH./PU. 30 seconds.
  2. BH./PU. 30 seconds.
  3. BH./PU. 30 seconds.
  4. BH./PU. 30 seconds.

4. Sit Ups, Flatter kicks and Scissors Abs

  1. SU.FK. SA. 20 seconds/10 seconds/10 seconds
  2. SU.FK. SA. 20 seconds/10 seconds/10 seconds
  3. SU.FK. SA. 20 seconds/10 seconds/10 seconds
  4. SU.FK. SA. 20 seconds/10 seconds/10 seconds

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Bodyweight (IV)

Young Man Doing Press Ups In Gym

1. Half Burpee with Shoulder Press SS

In push up position with light dumbbells in the hands, jump bringing your feet forward, put the body upright and then, perform a shoulder press with the dumbbells.

  1. HB./SP. 10 reps.
  2. HB./SP. 10 reps.
  3. HB./SP. 10 reps. with 12 sit ups at the end.
  4. HB./SP. 10 reps. with 12 sit ups at the end.

2. Inchworm Hops with Diamond Push Ups

Starting in inchworm position with the feet and hands on the floor and the back up high, little hops forward. Every 5 hops, 1 diamond push up.

  1. IH. 20 hops/DP 4 rep.
  2. IH. 20 hops/DP 4 rep.
  3. IH. 20 hops/DP 4 rep.
  4. IH. 20 hops/DP 4 rep.

3. V-Sit ups with Wide Push Ups

Perform V-sit ups and then turn around face down and perform Wide push ups.

  1. VSU. 20 reps/WPU. 10 reps.
  2. VSU. 20 reps/WPU. 10 reps.
  3. VSU. 20 reps/WPU. 10 reps.
  4. VSU. 20 reps/WPU. 10 reps.

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Bodyweight (III)

kick-boxing-01

1. Low-High Turning Kick with Squats SS

First of all, start performing a lower turning kick, then a high turning kick (same leg), then squat and start all over again. Then the other leg.

  1. LK/HK/SQ. 12 reps. each leg
  2. LK/HK/SQ. 12 reps. each leg
  3.  LK/HK/SQ. 14 reps. each leg
  4. LK/HK/SQ. 12 reps. each leg

2. Step Back with Front Kick and Split Jumps SS

Starting with feet aligned, step back and with the same leg, front kick. Alternating legs. Then Split jumps.

  1. SB/FK. 12 reps. alternating legs/SJ. 12 reps each legs alternating
  2. SB/FK. 12 reps. alternating legs/SJ. 12 reps each legs alternating
  3. SB/FK. 12 reps. alternating legs/SJ. 12 reps each legs alternating
  4. SB/FK. 12 reps. alternating legs/SJ. 12 reps each legs alternating

3. Push Kick, Slip and High Turning Kick with Forward Mountain Climbers SS

Starting with a push kick, then slip or squat and then high turning kick. First with one leg, then the other one. After that, Forward Mountain Climbers.

  1. PK/SP/HTK. 12 reps./ FMC. 15 reps. alternating legs.
  2. PK/SP/HTK. 12 reps./ FMC. 15 reps. alternating legs.
  3. PK/SP/HTK. 12 reps./ FMC. 15 reps. alternating legs.
  4. PK/SP/HTK. 12 reps./ FMC. 15 reps. alternating legs.

4. Tuck Jump with Sprints.

Start with Tuck Jump and sprint when land.

  1. 5 TJ and Sprinting 5 seconds
  2. 5 TJ and Sprinting 5 seconds
  3. 5 TJ and Sprinting 5 seconds

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Bodyweight (II)

img-lazar-angelov-gym-motivation-615

1. 4 Way Knee Tuck with Diamond Push Ups

  1. 4WKT. 20 secs./DPU. 30 secs.
  2. 4WKT. 20 secs./DPU. 30 secs.
  3. 4WKT. 20 secs./DPU. 30 secs.
  4. 4WKT. 20 secs./DPU. 30 secs.

2. Step back with Front Kick

First of all, perform step back with one leg and then, the leg you step back with is the one you will use to kick.

  1. SB. 10 reps. each/FK 10 reps. each.
  2. SB. 10 reps. each/FK 10 reps. each.
  3. SB. 10 reps. each/FK 10 reps. each.
  4. SB. 10 reps. each/FK 10 reps. each.

3. Inchworm with Tuck Jump

First of all, start with inchworm and once in the initial position, jump touching hands with knees.

  1. IN. 10 reps./TJ. 10 reps.
  2. IN. 10 reps./TJ. 10 reps.
  3. IN. 10 reps./TJ. 10 reps.
  4. IN. 10 reps./TJ. 10 reps.

4. Duck Hops with Shoulder press

First of all, duck position and jump with dumbbells over shoulders. Once jumped, perform a shoulder press with dumbbells.

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Bodyweight (I)

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1. Split jumps with Push Ups SS

  1. SJ. 30 secs. /PU. 30 secs.
  2. SJ. 30 secs./PU. 30 secs.
  3. SJ. 15 secs./PU. 15 secs.
  4. SJ. 15 secs./PU. 15 secs.

2. Push Ups with Front Raises SS

One light dumbbell in each hand.

  1. PU. 30 secs./FR. 15 secs.
  2. PU. 30 secs./FR. 15 secs.
  3. PU. 30 secs./FR. 15 secs.
  4. PU. 30 secs./FR. 15 secs.

3. Forward Mountain Climbers with kneeling Curls

  1. FMC. 20 secs./KC. 20 secs.
  2. FMC. 20 secs./KC. 20 secs.
  3. FMC. 15 secs./KC. 15 secs.
  4. FMC. 15 secs./KC. 15 secs.

4. Sit ups with dumbbell jabs and Flatter Kicks

  1. SUDJ. 20 secs./FK. 15 secs.
  2. SUDJ. 20 secs./FK. 15 secs.
  3. SUDJ. 20 secs./FK. 15 secs.
  4. SUDJ. 20 secs./FK. 15 secs.

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