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The Ultimate Bodyweight Circuit

SWITCHING UP YOUR WORKOUT IS THE KEY TO MAKING THE MOST OF YOUR TRAINING. IT’S TIME TO KICK IT INTO HIGH GEAR.

Not sure where to start, or what kind of workout to do? Use these bodyweight moves as a quick and easy way to get in an ass-kicking HIIT workout in under 15 minutes. Complete 3 rounds of each move for 30 seconds, resting for 1 minute in between rounds for a total workout time of around 12 minutes.

By the end of the month you’ll have a complete list of Coach-approved exercises to create your own full-body workouts, the perfect addition to the miles you log leading up to event day.

MOUNTAIN CLIMBERS

Keep your core tight and back straight as you bring your knees toward your chest.

PLYOMETRIC SKI JUMPS

This move takes a bit of thought and coordination, but it’s worth the effort. Start by balancing your weight on your left leg, right arm and leg crossing your body. Explode to the right, Simultaneously switching your balance to the opposite side. Newbies start out slow, but if you’re looking for a cardio burn, pick up the pace and leap as far as you can back and forth.

BEGINNER HANDSTAND PUSH-UPS

For an alternative exercise to a full handstand push-up, first find a box or a bench. Prop your legs hip-width apart, place your hands on the floor in front of you and get into a pike position. Your head should stay in between your shoulders, keeping a straight spine (this will get you used to being in the upside down position, working up to a HSPU against a wall). Lower down into a push up, remembering to stay tight while keeping your legs straight.

LUNGES

Stand with feet hip width apart. Look forward, keep your upper body straight, and step forward with one leg until you reach a 90 degree angle, making sure your knee doesn’t extend past your toe. Return to standing position and repeat with opposite leg.

INCHWORM TO PUSH-UP

Stand with feet hip width apart. Place your palms on the floor while keeping your legs as straight as possible. Inch your hands forward until you reach a plank position. Keep you back straight and core tight. Lower down into a push up, then inch back to standing position.

PLYOMETRIC SQUAT JUMPS

Start in a squat position, keeping your back straight and legs at a 90 degree angle. Explode up, jumping off of the ground, then land back in the squat position. Repeat.

SHOULDER TAP PLANKS

Start in a plank position, keeping your core tight, tap your right shoulder with your left hand, then your left shoulder with your right hand. Remember to keep your hips and shoulders facing the mat.

Want to keep your training going? Check out our tailored Training Plans.