Bodyweight Strength Circuit

Sometimes I get asked if it is possible to build muscle without any weights or equipment. And the answer is: Absolutely! Today we will show you a 100% bodyweight strength circuit. We’ll focus on strength training the upper body -particularly the triceps, chest and shoulders- as well the lower body’s MVP: the glutes. And we’ll work all these major muscles using just our body weight! Remember, circuit training workouts like this are a great way to encourage both lean muscle mass growth and fat loss. Resistance and time under tension are key to developing strong, lean muscle; so take your time to complete perfect reps and sets. And as an added benefit, your metabolism will be on fire even hours after you’ve finished exercising! Be sure to follow each focus point carefully, carrying them on through the entire bodyweight strength circuit.

POINTERS:

  • ADD RESISTANCE TO ANY OF THE MOVEMENTS BY DOING THEM ON AN INCLINE / DECLINE SURFACE.
  • KEEP THE KNEES TURNED OUT TO ACTIVATE MORE OF THE GLUTES DURING THE SQUAT WALK.
  • IT’S NOT ABOUT SPEED OR REPS – TIME UNDER TENSION OFFERS MORE GAINS.
  • MAINTAIN STEADY BREATHING AND REMEMBER TO EXHALE AS YOU “CONTRACT” AND INHALE AS YOU “RELAX” DURING THE MOVEMENTS.

4 Rounds
40 seconds Work
20 seconds Rest

MOVEMENT 1
Pike Push Up

MOVEMENT 2
Squat Walk Variation

MOVEMENT 3
Squat Walk Variation – Reverse

MOVEMENT 4
Push Up

400M Jog to finish

Rest Time Between Sets: 20 seconds
To understand more about rest timings, read our post on rest intervals.


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Hana Zarour

Founder
Movement Specialist; Specialist in Sports Nutrition, Exercise Therapy, Weightlifting Performance Coach.

I get most excited when working on projects and challenges that stimulate growth and thinking.


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