Just as the name implies, this is a quick sweaty bodyweight workout you can do at home or on the road. Josh and I completed this workout in the living room of our parent’s house as a nice break from travel planning. It ended up being pretty tough to get through all 5 sets.
5x through the circuit
As quick as you can!
- Mountain Climbers
- Reverse Lunges with dumbbell raise (25 each leg)
- Tricep Dips
- Ab Bicycles
Mountain Climbers – Keep your weight forward with your shoulders staying over your wrists to take the pressure off of your arms and use more of your core. Wear your socks on a slick floor if possible, otherwise just hop instead of sliding.
Reverse Lunges with dumbell raise – Aim for both of your knees to be bent at 90 degrees. Keep your shoulders back as you lunge back and the dumbbell front raise will help engage your entire body during this move, especially your core muscles. You don’t have to use dumbells, we used whatever we could hold in each hand.
Pushups – Double check that you are keeping your abs tight and your chin up when you are doing your pushups. Always exhale on your way up and get the full range of motion by letting your chest go down as close to the ground as possible.
Tricep Dips – Use a chair or bench and dip down until your arms are at 90 degrees and make sure you are keeping your back close to the bench. Don’t let your shoulders shrug close to your ears, keep them pulled down.
Ab Bicycles – Keep your shoulder blades off the floor, moving your rib cage, not just your elbows and hip flexors in a controlled motion. In order to protect your neck, avoid pulling it forward, maintain your eyes looking at the ceiling throughout your sets.