Program Introduction:
Ready to take your bodyweight workouts to the next level? Whether you’re at home, on vacation, or dealing with a packed gym, this advanced bodyweight circuit is designed to keep your metabolism in high gear and help you progress even further. This cycle introduces a new set of dynamic flexibility exercises like Good Mornings, Split Squats, and Floor Cobras, essential for enhancing your range of motion, reducing the risk of injury, and boosting your overall performance.
Before beginning this program you must read the following Disclaimer and Terms of Use.
You acknowledge that you follow this workout – or any other workout on our site – at your own risk, and that you have consulted with your physician regarding your participation in this program.
You also acknowledge that RoxStar Fitness, LLC is not liable for any injuries that you may incur.
Warm Up: Before you begin this workout you’re going to definitely want to do about 5-10 mins of easy cardio to get the blood flowing and your body ready to train. You can also follow with foam rolling any areas of your body that are tight or sore. Once you do this, you’re ready to begin.
| Exercise Name | Reps | Sets | Weight and Notes | Tempo |
|---|---|---|---|---|
| Lateral Lunges | S1 – 12r S2 – 15r S3 – 18r |
3 | Focus on balance and control. | 2/0/2 |
| Reverse Lunges | S1 – 12r S2 – 15r S3 – 18r |
3 | Maintain a controlled tempo. | 2/0/2 |
| Push-Up to T-Plank | S1 – 8r S2 – 10r S3 – 12r |
3 | Add a T-Plank at the top to increase difficulty. | 2/1/2 |
| Donkey Kicks | S1 – 20r S2 – 25r S3 – 30r |
3 | Concentrate on squeezing your glutes with each repetition. | 2/0/2 |
| High Knees | S1 – 25r S2 – 30r S3 – 35r |
3 | Left and right is ONE rep. Perform explosively. | Explosive |
| Russian Twists | S1 – 15r S2 – 20r S3 – 25r |
3 | Left and right is ONE rep. Maintain a controlled tempo. | 2/0/2 |
| Plank with Shoulder Tap | S1 – 15r S2 – 20r S3 – 25r |
3 | Tap each shoulder, alternating sides. | 2/1/2 |
| Jump Squats | S1 – 12r S2 – 15r S3 – 18r |
3 | Add a jump at the top to increase intensity. | Explosive |
| Leg Raises | S1 – 15r S2 – 20r S3 – 25r |
3 | Perform slowly, focus on the contraction. | 2/0/2 |
| Single-Leg Hip Thrust | S1 – 12r S2 – 15r S3 – 18r |
3 | Squeeze glutes at the top. | 2/1/2 |
| Flutter Kicks | S1 – 15r S2 – 20r S3 – 25r |
3 | Left and right is ONE rep. Perform slowly and under control. | 2/0/2 |
| Superman | S1 – 8r S2 – 10r S3 – 12r |
3 | Perform slowly with control, squeezing glutes, keeping head neutral. | 2/1/2 |
TERMS AND REFERENCE
** AMRAP – As many reps as possible
** Super Set – perform one set of each of the exercises back to back with no rest in between, you may rest as notated below after the second exercise
** Giant Set – perform one set of each of the exercises back to back with no rest in between, this is basically like a circuit; rest only after the final exercise as notated.
** Straight Set – perform the first set, rest, then perform the next set, rest, and repeat until you reach the final set. This is not performed as the circuit type of work above.
** BB = Barbell, DB = Dumbbell, KB = Kettlebell, RB = Resistance Band, SB = Stability Ball, SA = Single Arm, SL = Single Leg, BO = Bent Over
** Tempo = Eccentric (Returning to start)/Hold at the bottom of the motion/Concentric (Starting the motion)/Hold at the top of the motion. Example: Squat 2/0/2/0 2 to lower into the squat, no hold at the bottom, 2 to stand up, no hold at the top.