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[WOTM, 02/2013] The Do Anywhere, Body Weight Workout

February is all about flexible fitness. Whether you’re pajama-bound by subzero temperatures, trapped in a gym-less hotel room, or you’re just purely 100% anti-gym, the Do Anywhere, Body Weight Workout can provide a BEASTLY sweat-session regardless of location. This turbocharged, high-paced, full-body circuit will torch your muscles and make the sweat drip, all without the need for costly equipment. Use it as a morning wake-up, staple in your workout regimen, or simply keep in your back pocket for the next time you’re snowed in or jetsetting around the world.



 

[WOTM, 02/2013] The Do Anywhere, Body Weight Workout


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Complete all exercises — grouped into superset circuits — for the prescribed number of reps, followed by the allotted rest period. Supersets are designated by A, B, C, etc. (e.g. 1A, 1B, 1C, 1D indicates a large superset). For all supersets perform each exercise one after another without rest.

The workout is designed to be extremely difficult and push your limits — don’t be discouraged if you can’t initially complete the full protocol as listed. The given number of reps is your GOAL. Challenge your body, perform all sets until failure/completion, and progressively work your way up as you gain strength.

*Note: Click the exercise names for pop-up video demos.

 

Round 1


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The Do Anywhere, Body Weight Workout — Round 1

 

Cardio Circuit: 

  • 1A. Jumping Jacks — 100 reps.
  • 1B. Mountain Climbers  — 40 reps.
  • 1C. High Knees  — 40 reps.
  • 1D. Squat Jumps  — 20 reps.

 

REST 1 MINUTE

 

Core Circuit

  • 2A. Ab Plank — 60 seconds.
  • 2B. Towel Ab Knee Tucks  — 20 reps.
  • 2C. Bicycle Crunches  — 45 seconds.
  • 2D. Decline Ab Plank  — 30 seconds. Place feet on a chair.

 

REST 1 MINUTE

 

Upper Body Circuit

  • 3A. Spiderman Pushups — 15 reps. Replace with regular push ups if too difficult.
  • 3B. Chair Dips  — 20 reps.
  • 3C. Decline Chair Pushups  — 15 reps.
  • 3D. Lying Superman  — 20 reps.
  • 3E. Chair Dips — 15 reps.

 

REST 1 MINUTE

 

Lower Body Circuit: 

  • 4A. Bulgarian Split Squats  — 15 reps per leg. Use a chair.
  • 4B. Burpees  — 10 reps.
  • 4C. Wall Sits  — 45 seconds.
  • 4D. Single Leg Bridge  — 10 reps per leg.

 

REST 2 MINUTES

 

Round 2


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The Do Anywhere, Body Weight Workout — Round 2

 

Cardio Circuit 2: 

  • 5A. Jumping Jacks — 75 reps.
  • 5B. Mountain Climbers — 50 reps.
  • 5c. High Knees — 50 reps.
  • 5D. Squat Jumps — 20 reps.

 

REST 1 MINUTE

 

Core Circuit 2:

  • 6A. Leg Lifts  — 20 reps.
  • 6B. Side Planks — 45 seconds per side.
  • 6C. Ab V-Ups  — 25 reps.
  • 6D. Mason Twists  — 30 seconds.
  • 6E. Ab Pulse Ups — 10 reps. Full write-up here.

 

REST 1 MINUTE

 

Upper Body Circuit 2:

  • 7A. Pushups — 20 reps.
  • 7B. Chair Dips — 20 reps.
  • 7C. Decline Chair Pushups — 20 reps.
  • 7D. Lying Superman — 20 reps.
  • 7E. Chair Dips — 15 reps.

 

REST 1 MINUTE

 

Lower Body Circuit 2: 

  • 8A. Bulgarian Split Squats — 15 reps per leg. Use a chair.
  • 8B. Burpees — 10 reps.
  • 8C. Wall Sits — 45 seconds.
  • 8D. Single Leg Bridge — 10 reps per leg.

 

REST 2 MINUTES

 

Round 3


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The Do Anywhere, Body Weight Workout — Round 3

 

Cardio Circuit 3: 

  • 9A. Jumping Jacks — 50 reps.
  • 9B. Mountain Climbers — 60 reps.
  • 9c. High Knees — 50 reps.
  • 9D. Squat Jumps — 30 reps.

 

REST 1 MINUTE

 

Core Circuit 3:

  • 10A. Flutter Kicks — 45 seconds.
  • 10B. Oblique Ab Crunches  — 15 reps per side.
  • 10C. Ab Plank — 60 seconds.
  • 10D. Wood Chopper Crunch  — 12 reps per side.

 

REST 1 MINUTE

 

Upper Body Circuit 3:

  • 11A. Spiderman Pushups — 15 reps. Replace with regular push ups if these are too difficult.
  • 11B. Chair Dips — 20 reps.
  • 11C. Decline Chair Pushups — FAILURE. Replace with regular push ups if these are too difficult.
  • 11D. Lying Hyperextensions — 20 reps.
  • 11E. Chair Dips — FAILURE.

 

REST 1 MINUTE

 

Lower Body Circuit 3:

  • 12A. Burpees — 10 reps.
  • 12B. Wall Sits — 60 seconds
  • 12C. Single Leg Bridge — 10 reps per leg.
  • 12D. Bulgarian Split Squats — FAILURE. Use a chair.

 

DONE



 

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Printable Recap


 

body weight workout routine, best way to workout at home, body weight workout, no equipment workout, best body weight workout, best body weight exercises, body weight exercises, full body home workout, best in home workout, no equipment body weight workout, calisthenics workout routine, calisthenics workout, home workout routines, women workout routines, body weight exercise routine, best home workout, best workout routines, best at home workouts, female workout routine, total body workout routines, body weight workout programs, workout routines at home, best workout, online workout routines, body weight training, body weight exercise routines, workout routines, workout routine, workouts at home, workout at home, good workouts, body weight workout plan, body weight workouts for men, body workouts bodyweight exercise

 

Round 2

 



Round 3

 

Print It Here: LeanItUP — The Do Anywhere, Body Weight Workout

 



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