60 Day Challenge Bodyweight Workout 60 Day Challenge Bodyweight Workout 60 Day Challenge Bodyweight Workout

60 Day Challenge Bodyweight Workout

Can’t make the gym or away on holiday? It’s important to keep moving with 2 active sessions per week – don’t let your recent good work up to now go to waste! Here you go with our bodyweight workout program.

Here is a bodyweight workout that requires no equipment that you can do anywhere.

BODYWEIGHT WORKOUT 1

NEEDED: Your body and a bit of space (park, gym space even hotel room)
WORKOUT TIME: 30-35 minutes total
WARM UP: 5 minutes light cardio followed by 5 minutes of squats, jumping jacks and air punches/shadow boxing

For this workout we will do 3 x 7 minute sets. In between each set you will have a 2 minute rest. If time is a problem, you can choose just 2 of these sets which will shorten it to a 20-25 minute workout.

SET 1

Set your timer to a 7 minute countdown

20 bodyweight squats. Level 2: squat jumps
10 push ups – Level 1: knee push ups, Level 2: standard push ups, Level 3: plyometric push ups
20/20 high knees (running on the spot, bringing knees to hip height).

This is 1 ’round’, which consists of 70 reps.

Repeat these 3 movements, doing as many rounds and as many repetitions as possible in the 7 minutes. At the end of the 7 minutes, record the weights you used, how many rounds you did and then how many extra reps in the allotted time.

For example:

4 rounds + 26 reps (20 bodyweight squats and 6 push ups)

 

SET 2

Set your timer to a 7 minute countdown. Complete:

10 bodyweight lunges left and right (20 reps total). Level 2: lunge jumps
10 sit ups
20/20 mountain climbers

This is 1 ’round’, which consists of 70 reps.

Repeat these 3 movements, doing as many rounds and as many repetitions as possible in the 7 minutes. At the end of the 7 minutes, record the weights you used, how many rounds you did and then how many extra reps in the allotted time.

For example:

3 rounds + 41 reps (20 lunges, 10 sit ups and 11 mountain climbers)

SET 3

Set your timer to a 7 minute countdown. Complete:

  • side lunges left and right X 10 (20 in total)
  • russian twists left and right  X 10 (20 in total)
  • plank ups – Level 1: on knees, Level 2: standard. X 10

This is 1 ’round’, which consists of 50 reps.

Repeat these 3 movements, doing as many rounds and as many repetitions as possible in the 7 minutes. At the end of the 7 minutes, record the weights you used, how many rounds you did and then how many extra reps in the allotted time.

For example:

2 rounds + 58 reps (20 side lunges, 20 russian twists and 9 plank ups)

BONUS EXERCISE

If there’s a pull up bar, complete 3 sets of as many reps as you can of pull ups, assisted pull ups (feet on the ground or jumping up and lowering yourself down slowly) or inverted rows.

End of workout. Next time you do this program, try and do more reps or more weight than the last.

Direct any questions to your BASE coach.