Bodyweight Workouts with TT BW Cardio 2.0 Workout B

August 16, 2010

This is workout B of the Bodyweight 360 program and in it you will do each exercise with no rest in between, rest one minute, and then repeat the circuit up to two more times.

This bodyweight workout is an intermediate/advanced cardio-interval type of training. As such, you can easily use it at the end of your strength training workout in place of cardio machine interval training or simply as a stand alone workout.

So, place your feet together and hands down by your sides and then perform 50 repetitions of Jumping Jacks. While doing this exercise, you want to make sure when you raise your arms that they stay behind your head and you’ll find that this helps improve your shoulder mobility.

The next exercise is the Split Lunge Jump. So starting in the lowered position of the lunge, jump up and switch leg positions. You want to make sure that you are doing this quickly, but within control while also keeping your body upright and balanced. Also, sse lots of power to drive up and repeat for 10 reps per side.

Once those are all done, you are going to go down to the ground and do 30 Close Grip Push ups. With hands shoulder-width a part, perform a regular push up, while tucking your elbows into your sides.

Immediately and without rest go into Bodyweight Squats for 50 repetitions.

After the squats you will do an exercise where you go from Push up to Plank. So, starting out, get into the push up position. Next, if you are working your left side, then drop your left elbow down and then the other elbow so that you are now in the plank position. Then, lift your left arm up followed by your right arm back to the push up position. The goal is to minimize the movement in your hips and to remain as stationary as possible. Repeat this for 10 repetitions and then follow with your right arm.

The next exercise is the Bulgarian Split Squat. For this exercise you will need some type of step, normally a bench, to place your back foot up on. Next, drop your hips straight down and drive up with your front leg. You will do 15 reps per side and then switch sides.

Next up is the Push up Side Plank position. So, instead of being on your elbow in the side plank position, now you will be on your hand for 30 seconds. Keep your hips forward and up, and your abs braced throughout. Once you’ve held for 30 switch sides.

The last exercise in this bodyweight circuit is Running in Place with High Knees. For this exercise you will do 50 repetitions per side.

That will give you a total of 360 repetitions in one round. Rest one minute and then repeat two more times for a great bodyweight cardio workout.

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