Bodyweight (V)

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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 (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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