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This is the Bodyweight 360 version 2.0 and in this workout you will do 360 repetitions using 8 different bodyweight exercises with no rest in between. Once you have made your way through the circuit, you will rest one minute and then repeat up to two more times.
You can use this as interval training, as an off-day workout, or wherever you feel it will fit in with your workout program.
So, to start out, you will begin with Running in Place with High Knees. This is a great exercise because it's so simple and it's easy to use as an interval training type of exercise that you can easily do at home, just by running in place.
For this exercise, do 40 reps and be sure to get your knees up nice and high and your arms driving up and down. This is actually safer than sprinting outside because you don't have that reach forward with each step, so your hamstrings aren't going to get injured.
Once you've done all your reps for the first exercise, you'll then immediately go into a walking offset push up. For this, you will get into a push up position and place your hands so that one hand is forward and the other is back. Now, perform a push up, then reach forward with your back hand, perform another pushup, then reach forward with your hind hand, and repeat for 10 steps on each side.
After the walking push ups, you will do a Front Foot Elevated Split Squat. Ideally, the object will be four to six inches high off the ground. In this exercise, you will place one foot forward on the object and one foot behind you. Next, drop straight down and then drive up using only your lead leg to bring your body back up. You will repeat this for 20 reps on one side and then switch to the other side.
The next exercise in this bodyweight circuit is the X-Body Mountain Climber. So, start out in the push up position, and while keeping your abs braced and your hips down, bring one knee to your opposite elbow and alternate sides. Repeat this for 10 repetitions to each side.
Immediately after the mountain climbers, you'll do 50 Siff Squats. Siff means you will do the exercise on the balls of your feet without ever letting your heels touch the ground. So, on the balls of your feet perform a regular squat. By not allowing your heels to touch the ground, your calves and quadriceps will be forced to work much harder because you have moved your center of gravity forward.
Also, because your knees will be a little farther forward, there will be less stress on the hip joint, but more stress on the knee joints. So, if you have sore knees, then you can just do a regular squat.
After the squats, you will do a Side Plank for 40 seconds per side. So, resting on your elbow, with hips up and forward, brace your abs and hold. Do 40 seconds and then switch sides.
Next, is the T-Push up. In this exercise, you will get into a regular push up position, go down, and then as you come up, rotate your body up, come back down, and repeat for the other side. Do 15 repetitions per side for this exercise.
To finish off this bodyweight workout, you will do Side-to-Side Jumps for 10 reps per side. So, bend your knees and get into a low athletic stance. Next, jump up from side to side continuously. Be sure to bend your knees as this will help soften the landing. Also, immediately after landing drive up and to the other side.
So that's it for the bodyweight circuit. Rest one minute and then go through it again up to two more times.
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interesting workouts.
Erilis666 1 year ago
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headkicka 1 year ago