Moderate-hard workout / bodyweight circuit / 6-12 mins.
Get ready for a lo-tech but a hi-effect whole-body workout that will test your resilience and power. The Amazing 4 bodyweight circuit it’s focused on fundamental yet straightforward movements. This workout will improve your strength, core stability, endurance and power. Plus, you will not need any complicated equipment – just you and plenty of focus and grit!
Set yourself close to a high bar. You can use box/platform at hand – in case you need help reaching the bar. Place an exercise mat on the floor, and you’re ready to go. Simple, right? This is all the equipment you need.
The Amazing 4 bodyweight circuit consists of 4 exercises done back-to-back – your goal is to complete six rounds. Start the clock at the beginning and stop when you have finished your rounds. You will feel more fatigued as you end each round – be sure to take additional rest in between if you need it. If you’re new to high-intensity training, you’ll find some alternative exercises to perform.
Ideally, the goal is to improve your performance each time you perform this workout.
Beginner variation: stand on a plyo box under the bar, and jump into the pull up.
Beginner variation: perform the push-ups on your knees.
Beginner variation: bend your legs and position the hands on the side of head. Bring elbows and knees together.
Beginner variation: drop the hips just until your thighs are parallel with floor.