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The Bodyweight Workout That Will Leave You Tired But Satisfied


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Athlete TiredDo you feel you have reached a plateau in your fitness training? One of the main reasons why many people find themselves facing a brick wall with their training is because their workouts are not varied enough. If you are looking for something more challenging, take a look at circuit training. Deceptively simple, circuit training is one of the most grueling training methods in existence today. Because it is so challenging, however, many people prefer to steer clear to it and hesitate to incorporate circuit training into their regular workout.

If you would like to benefit from the excellent workout that circuit training provides, however, read on to find out how to perform a fairly straightforward intermediate set of bodyweight exercises laid out in the style of circuit training.

The Bodyweight Workout

Pike Push-Up –Pike push-ups build the foundation you need to progress to handstand push-ups, which are push-ups performed while you are standing upside-down. Find a table or chair slightly less than waist-high and rest your legs on it with your upper body hanging off. Then, straighten your body such that it forms a ninety degree angle to the floor. Now lower yourself slowly towards the floor, stopping when your nose is almost about to touch the floor, push yourself back up, then repeat.

Hindu Squats – Squats typically involve keeping your feet firmly on the ground and making sure your knees stay behind your toes as you bend your legs and lower your body. With Hindu squats, however you don’t need to do any of that. You simply spread your feet to the width of your shoulders, straighten your back and, starting with your hips, lower yourself towards the floor while allowing your heels to come up.

Boot Strappers – To perform this exercise, squat and extend your hands roughly four to six inches ahead of your feet, placing them palm down on the floor. Now straighten your legs as far as they will go, all the while keeping your hands and feet in exactly the same positions and flush on the floor. This exercise is designed to strengthen your legs and back.

Short Push-Ups – This exercise is performed just as its name suggests – it is essentially half a normal push-up. Begin with your chest just off the floor, straighten your arms halfway, then lower yourself down again. This is one repetition. Try to do this exercise as fast as you can.

Chin-Ups – Start by hanging from a chin-up bar with a backward-facing grip, meaning your palms should face back at you. Bend your knees and cross your legs at the shins to keep them off the ground. Use the muscles in your arms to pull yourself up towards the bar, with the movement starting from your chest. Once you get your chin over the bar, lower yourself back down.

Bodyweight Workout – Circuit Training

The term ‘circuit training’ describes doing more than three different exercises consecutively with a minimal break between them. This particular workout involves five separate bodyweight exercises.

4 sets of:

•    5 Chin-Ups
•    10 Pike Push-Ups
•    15 Boot Strappers
•    20 Short Push-Ups
•    25 Hindu Squats

Each time you perform a circuit training set, time yourself. Aim to improve on your time with every work out.



8 Responses to “The Bodyweight Workout That Will Leave You Tired But Satisfied”


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    Great post, i have been doing some circuit training with weights but i thought id start doing some body weightas well. Ill have to try this out.

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