Sample Workouts
Workout Name: Bodyweight Circuit
Workout Level: Beginner/Intermediate
Prerequisite: Have about 3 months workout experience. Ability to do bodyweight push-ups, lunges, etc.
Time Limit:
This workout circuit should take less than 20 minutes to complete.
Goal:
To go through the circuit twice resting only 20-30 seconds between exercises and a full 60 seconds between the 2 circuits.
Weight/Resistance:
Use your own Bodyweight as resistance. Modify the push-ups by dropping to your knees if needed.
Workout Level: Beginner/Intermediate
Prerequisite: Have about 3 months workout experience. Ability to do bodyweight push-ups, lunges, etc.
Time Limit:
This workout circuit should take less than 20 minutes to complete.
Goal:
To go through the circuit twice resting only 20-30 seconds between exercises and a full 60 seconds between the 2 circuits.
Weight/Resistance:
Use your own Bodyweight as resistance. Modify the push-ups by dropping to your knees if needed.
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 High Knee Drill 1. Stand at foot of agility ladder or just stand in place. 2. Drive knee up towards chest and place that foot in first square or back on the ground. Drive other knee up and land in next square and so on down the ladder in a moderate to fast jog with minimal ground contact time. Trainer's comments: Each high knee equals one repetition. |
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 Standard Pushup 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. 3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. Trainer's comments: If you cannot complete all 15 reps then drop your knees to the floor and continue to 15 reps. |
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 Modified Pullup 1) Adjust bar at waist height on power rack. Lie on back and position body under bar so that bar is directly over chest region. 2) Start position: Grasp bar with overhand grip (palms facing forward) and shoulder width apart. Elbows should be facing forward with the backside of body off the floor Only the heels are together in contact with ground. 3) Pull body up towards bar until bar touches chest. 4) Return to start position. Trainer's comments: If you cannot complete all 15 reps then bend your knees and continue to 15 reps. |
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 Stationary Bodyweight Lateral Lunge/Squat 1. Start by placing your hands behind your head and your feet placed with a wide stance. 2. Shift your weight and hips to one side and squat down so that your hips drop down behind that foot. 3. Return to the starting position and repeat the same movement to the other side. 4. Alternate this movement back and forth until the desired repetitions are met. Trainer's comments: Each side lunge equals one repetition. |
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 Boxing 1. Start by fitting yourself with the proper sized gloves. 2. Next you want to hit the bag with a variety of movements. For example a left jab with a right cross, body punches, right cross only. 3. Proceed to hit the bag for the required time or however your cardiovascular program is designed. Trainer's comments: Each punch counts as one repetition. Shadow box if no bag used. |
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 Plank Knee-ins 1. Start by getting on your hands and knees in a push-up position. 2. Keeping your abs tight and your trunk parallel bring one knee in towards your chest. 3. Return the foot back to the starting position and repeat with the other leg. Trainer's comments: Each knee tuck counts as one repetition (e.g. 15 each leg = 30 reps total) |
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 Diamond Pushups 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2. Place hands in the center of your chest and form a diamond shape with your index fingers and thumbs. Feet should be at hip width with toes on floor. 3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. Trainer's comments: If you cannot complete all 15 reps then drop to your knees and continue on. |
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 Mountain Climbers 1. Start by getting on your hands and feet in a prone position. 2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth. 3. Repeat this movement for the required number of seconds. Trainer's comments: Each knee tuck counts as one repetition, e.g. 25 each leg = 50 total reps. |
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