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Bodyweight Challenge 8

1 Week

Mason Miller, MS, ACE-CPT & Health Coach

Monday

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

  1. Narrow Push-Up

  2. Power Pull-Up (Pull-up hard and release hands from bar then catch yourself)

  3. Toe Touch Push-Up

  4. 3-Way Pull-Up

  5. Plank

B. Superset: 3 Sets

  1. DB Row - 15 each

  2. Lying DB Flyes - 15

C. Superset: 3 Sets

  1. DB Shoulder Side Raises - 10

  2. DB Shoulder Front Raises - 10

  3. Bent Over Rear Delt Raises - 10

D. Core Complex: 4 Rounds

  1. Feet Elevated Crunch - 15+2sec Hold

  2. Oblique Crunch - 8+2sec Hold

  3. Leg Raises - 15



Tuesday

A. Lunge Progression: 1 to 10 to 1

  1. Reverse Lunge

  2. Lunge + High Knee

  3. Lunge Jump

  • Perform 1 rep of each exercise in succession, then 2 reps of each, then 3, all the way to 10 then back down to 1



Wednesday

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

  1. Clap Push-Up

  2. Wide Grip Pull-Up

  3. Chair Dips

  4. Reverse Grip Chin-Up

  5. Plank

B.Superset: 3 Sets

  1. DB Shoulder Press - 10

  2. DB Shrugs - 15

C. Superset: 4 Sets

  1. DB Curl - 10

  2. Overhead DB Tricep Extension - 10

D. Core Complex: 4 Rounds

  1. Feet Elevated Crunch - 15+2sec Hold

  2. Oblique Crunch - 8+2sec Hold

  3. Leg Raises - 15



Thursday

A. Mountain Climber/Burpee AMRAP: 20 minutes

  1. Mountain Climbers - 15

  2. Burpees - 8

  3. Burpee + Knee Touch - 4

  • Complete as many rounds as possible in 20 minutes


Friday

A. Circuit: 5 Rounds

  1. Squat - 15

  2. Toes to Bar - 10

  3. Single Leg Stand-Ups - 10 each

  4. Hanging Knee Raises - 10

  5. Alternating Staggered Squat - 15 each

  6. Hanging Oblique Raises - 8 each

B. Superset: 3 Sets

  1. DB Row - 15 each

  2. Lying DB Flyes - 15

C. Superset: 3 Sets

  1. DB Shoulder Side Raises - 10

  2. DB Shoulder Front Raises - 10

  3. Bent Over Rear Delt Raises - 10



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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