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Bodyweight Challenge 6

1 Week

Mason Miller, MS, ACE-CPT & Health Coach

Monday

A. Circuit: 5 Rounds (30 sec Each Exercise)

  1. Close Grip Pull-Up

  2. Bodyweight Squat

  3. Regular Push-Up

  4. Handstand Hold

B. Superset: 5 Sets

  1. Bent Over DB Row - 10+2sec Hold

  2. DB Iso Shoulder Press - 10 each

  3. DB Alt Side/Front Raises - 7 each

C. Core Finisher #1: 3 Rounds

  1. Plank - 60 seconds

  2. Side Plank - 30 seconds each

D. Core Finisher #2: 3 Rounds

  1. Crunch - 25+3sec Hold

  2. Oblique Crunch - 10 each+3sec Hold



Tuesday

A. Isometric Hold Circuit: 5 Rounds (30 sec Each Exercise)

  1. Squat: hold at bottom

  2. Staggered Squat L

  3. Staggered Squat R

  4. Push-Up: hold at top

  5. Push-Up: hold at half-way

  6. Hollow Body

B. Core Finisher

  1. Leg Raises - 50

  2. Flutter Kicks - 100

  3. Crunches - 100



Wednesday

A. Circuit: 5 Rounds (30 sec Each Exercise)

  1. Wide Grip Pull-Up

  2. Chair Dip

  3. Close Grip Pull-Up

  4. Side Lying Push-Up

B. Superset: 3 Rounds (30 second Each Exercise)

  1. Handstand Hold

  2. Burpee + Push-Up

C. Superset: 5 Sets

  1. DB Iso Shoulder Press - 10 each

  2. DB Shrug - 10+2sec Hold

  3. DB Alt Side/Front Raises - 7 each

D. Core Finisher: Plank 5 minutes

  • Pike up only if needed



Thursday

A. Bulgarian Circuit: 5 Rounds

  1. Knee Start Stand-Up - 10 each leg

  2. Bulgarian Jump - 10

  3. Bulgarian Jump to Jump - 10

B. Core Finisher

  1. A. Leg Raises - 50

  2. B. Flutter Kicks - 100

  3. C. Crunches - 100



Friday

A. Circuit: 5 Rounds (30 sec Each Exercise)

  1. Bodyweight Squat

  2. Alt Staggered Squat

  3. Leg Raises

  4. Flutter Kicks

B. Superset: 3 Rounds (30 sec Each Exercise)

  1. Alt Staggered Squat

  2. Mason Twist

C. Superset: 5 Sets

  1. DB Shrug - 10+2sec Hold

  2. DB Alt Hammer/Regular Curl - 10 each

  3. DB Tricep Kickback - 10 each

D. Core Finisher: 4 Rounds

  1. Toes-to-Bar - 5

  2. Hanging Knee Ups - 10

  3. Oblique Raises - 7 each



Saturday

A. Bodyweight Pump

  1. Pull-Ups - 50

  2. Push-Ups - 100

  3. Squates - 200

  4. Sit-ups - 250



Sunday

A. Stretch: 8-10 minutes

  1. Toes Touches - 30 sec each

  2. Catcher’s Stretch - 30 sec each

  3. Leg’s Wide SL Stretch - 30 sec each

  4. Leg’s Wide Down Middle - 30 sec each

  5. Leg’s Wide Half-Squat Rock - 30 sec each

Transition to Sit

  1. Butterfly Stretch - 30 sec each

  2. SL Stretch - 30 sec each

  3. Shoulder Stretch - 30 sec each

  4. Neck Stretch Front - 30 sec each

  5. Neck Stretch Back - 30 sec each

  6. Lunge Stretch - 30 sec each

  7. Lunge Hamstring Stretch - 30 sec each

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