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Top 5 Time Saving Bodyweight Workouts


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BWET Top 5Monday we looked at Chord Overstreet‘s exercise routine and found that he is spending an incredible amount of time in the gym.  It begs the questions, can you get a good and effective workout without spending hours and hours in the gym or exercising period?

In short, Yes.  And here’s how…

Workout A – 20 Minute Killer Cardio
Warm-Up – Cut time in half and complete the circuit.
Do max reps in time allotted.  Do Not rest between exercises.
The circuit:
Side Hops – 2 Minutes
Burpees – 2 Minutes
Tuck Jumps – 2 Minutes
360 Degree Lunges – 2 Minutes
Push-Ups – 2 Minutes
Rest – 1 Minute
Repeat Once for a solid 20 minute cardio blast that can be done virtually anywhere.

Workout B – 22 Minute Upper Body Blaster
You will need a pull-up bar.
Push-Ups – 2 Minutes
Chin-Ups – 2 Minutes
Diamond Push-Ups – 1 Minute
Rest 2 Minutes
Wide Arm Push-Ups – 2
Minutes
Pull-Ups – 2 Minutes
Uneven Push-Ups – 1 Minute
Repeat entire circuit twice.

Workout C – 23 Minute Core Conditioning
Warm Up – Cut the times in half and complete one circuit
Do the maximum reps you can in the time allotted for rep based exercises.
The circuit:
Plank – 2 minutes
Ab Bicycles – 2 minutes
Side Plank Right – 2 minutes
Hip Thrusts – 2 minutes
Side Plank Left – 2 minutes
Rest 3 minutes
Repeat the circuit once for an intense core workout or scale it up for more intensity.

Workout D – 20 Minute Lower Body Challenge
Warm Up – Jumping jacks for 3 minutes
The circuit:
Hindu Squats – 10 Reps
Walking Lunges  – 20 (10 each leg)
Pistol Squats – 10 Reps
Rest 3 minutes
Hindu Squats – 10 Reps
360 Degree Lunges – 5 Reps
Glute Kick Backs – 10 Reps
Rest 3 Minutes
Hindu Squats – 10 Reps
Rear Lunges – 10 Each Leg
Sissy Squats – 10 Reps
Cool Down – Short Walk (Optional)
Do not rest between exercises.  Move directly from exercise to exercise as quickly as you can.

BWET 20 Minute Full Body Anywhere Workout
Warm Up – One Circuit at a slow pace
The circuit:
Hindu Squats – 10 Reps
Burpees – 5 Reps
Hindu Pushups – 10 Reps
Repeat Circuit 3 times
Add crunches, Ab bicycles or leg lifts at the end to fill the remaining gap left in your 20 minutes. (If you have any)

 


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