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[WOTM, 02/2013] The Do Anywhere, Body Weight Workout

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[WOTM, 02/2013] The Do Anywhere, Body Weight Workout

February is all about flexible fitness. Whether you’re pajama-bound by subzero temperatures, trapped in a gym-less hotel room, or you’re just purely 100% anti-gym, the Do Anywhere, Body Weight Workout can provide a BEASTLY sweat-session regardless of location. This turbocharged, high-paced, full-body circuit will torch your muscles and make the sweat drip, all without the need for costly equipment. Use it as a morning wake-up, staple in your workout regimen, or simply keep in your back pocket for the next time you’re snowed in or jetsetting around the world.



 

[WOTM, 02/2013] The Do Anywhere, Body Weight Workout


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Complete all exercises — grouped into superset circuits — for the prescribed number of reps, followed by the allotted rest period. Supersets are designated by A, B, C, etc. (e.g. 1A, 1B, 1C, 1D indicates a large superset). For all supersets perform each exercise one after another without rest.

The workout is designed to be extremely difficult and push your limits — don’t be discouraged if you can’t initially complete the full protocol as listed. The given number of reps is your GOAL. Challenge your body, perform all sets until failure/completion, and progressively work your way up as you gain strength.

*Note: Click the exercise names for pop-up video demos.

 

Round 1


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The Do Anywhere, Body Weight Workout — Round 1

 

Cardio Circuit: 

 

REST 1 MINUTE

 

Core Circuit

 

REST 1 MINUTE

 

Upper Body Circuit

 

REST 1 MINUTE

 

Lower Body Circuit: 

 

REST 2 MINUTES

 

Round 2


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The Do Anywhere, Body Weight Workout — Round 2

 

Cardio Circuit 2: 

  • 5A. Jumping Jacks — 75 reps.
  • 5B. Mountain Climbers — 50 reps.
  • 5c. High Knees — 50 reps.
  • 5D. Squat Jumps — 20 reps.

 

REST 1 MINUTE

 

Core Circuit 2:

 

REST 1 MINUTE

 

Upper Body Circuit 2:

  • 7A. Pushups — 20 reps.
  • 7B. Chair Dips — 20 reps.
  • 7C. Decline Chair Pushups — 20 reps.
  • 7D. Lying Superman — 20 reps.
  • 7E. Chair Dips — 15 reps.

 

REST 1 MINUTE

 

Lower Body Circuit 2: 

  • 8A. Bulgarian Split Squats — 15 reps per leg. Use a chair.
  • 8B. Burpees — 10 reps.
  • 8C. Wall Sits — 45 seconds.
  • 8D. Single Leg Bridge — 10 reps per leg.

 

REST 2 MINUTES

 

Round 3


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The Do Anywhere, Body Weight Workout — Round 3

 

Cardio Circuit 3: 

  • 9A. Jumping Jacks — 50 reps.
  • 9B. Mountain Climbers — 60 reps.
  • 9c. High Knees — 50 reps.
  • 9D. Squat Jumps — 30 reps.

 

REST 1 MINUTE

 

Core Circuit 3:

 

REST 1 MINUTE

 

Upper Body Circuit 3:

  • 11A. Spiderman Pushups — 15 reps. Replace with regular push ups if these are too difficult.
  • 11B. Chair Dips — 20 reps.
  • 11C. Decline Chair Pushups — FAILURE. Replace with regular push ups if these are too difficult.
  • 11D. Lying Hyperextensions — 20 reps.
  • 11E. Chair Dips — FAILURE.

 

REST 1 MINUTE

 

Lower Body Circuit 3:

  • 12A. Burpees — 10 reps.
  • 12B. Wall Sits — 60 seconds
  • 12C. Single Leg Bridge — 10 reps per leg.
  • 12D. Bulgarian Split Squats — FAILURE. Use a chair.

 

DONE



 

Page: 1 | 2 (Printable Recap)

 

Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Snapchat (BRYDISANTO).
Bryan DiSanto

Pages: 1 2

  • Laurie

    So, would this be a good everyday replacement for Insanity??

  • It’s a good complement and way to cycle off and on from your Insanity workouts. Don’t do this every day – at a maximum take one day off in between each full body workout to give yourself enough time to repair & recover.

  • Lindsey

    So you do superset ABCD all rounds each workout? Or all A’s all rounds is one wkout, all B’s all rounds is another wkout?

    • Precisely – superset exercises ABCD, all rounds, EVERY workout. By the end of a full workout you should’ve done every exercise listed.

  • Srikanth Venkatesh

    Hi Bryan,

    I am trying to follow this routine…has been extremely difficult till now. I had one doubt – how many days a week should you be doing this?

    • Hey Srikanth – this plan is NOT easy at all, so don’t get discouraged if you can’t complete it as prescribed; rather consider it an accomplishment once you can!

      Feel free to tone down the number of reps, infuse extra rest, or cut back on exercises as you begin, and gradually progress up to the complete protocol.

      At a minimum, take 1 day off in between each session to recover – I’d recommend doing it 3x per week.

      • Srikanth Venkatesh

        Okay. Thanks. 🙂

  • Megan

    What an awesome workout! Thank you Bryan! Next time I will try to lower my time a little bit 🙂

    • You’re so welcome — what’d you hit the first time!? Just getting through it is an accomplishment itself; definitely be proud of that.

      • Megan

        Just over 1 hr my watch says it was 1 hr 4 minutes, I take a full body class at my gym so I do a lot of these exercises…thank you though!

  • Candy Camarena

    Do you have to do all 3 rounds?

    • MMHMMMM that’s the workout!

      But really — that should be your goal. It’s INTENSE, and I want you to push yourself and work hard, but I also don’t want you to kill yourself.

      If it’s too much at first, simply cut back the reps/set and gradually work your way up.

  • susan

    ok, so each session is made up of 4 routines to be done 3x a week?

    • Each workout is 3 rounds. Do the full workout 3-4x per week.

  • Gustavo

    Hey is this work-out good by itself as my only routine? (3-4 times per week) or can I (should I) complement the off-days with some other kind of workout?

    • It can stand on its own 3-4 days/week, or you can definitely supplement it with additional res. training and/or cardio. Really, it’s dependent on your schedule and access to a gym/weights.

      Ideally, I’d add 1 extra day of full-body weight training to shock your legs/back/chest and stimulate muscle growth.

      • Gustavo

        Thanks for the response bryan. Yeah the gym is quite restricted here, but I can definitely do some cardio. I want to focus on abs as well, is a harcore ab day a good idea or would that be over working it?

        Regards, and again, thanks!

        • A hardcore ab day is a FANTASTIC idea, but I wouldn’t spend more than 20-25 minutes on dedicated ab work.

          Abs + HIIT would combine for a really effective extra day.

          • Gustavo

            Perfect, thanks for the great tips!

  • Jasper

    This looks amazing, I’m definitely going to use it when I go backpacking in a few weeks