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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: 

  • 1A. Jumping Jacks — 100 reps.
  • 1B. Mountain Climbers  — 40 reps.
  • 1C. High Knees  — 40 reps.
  • 1D. Squat Jumps  — 20 reps.

 

REST 1 MINUTE

 

Core Circuit

  • 2A. Ab Plank — 60 seconds.
  • 2B. Towel Ab Knee Tucks  — 20 reps.
  • 2C. Bicycle Crunches  — 45 seconds.
  • 2D. Decline Ab Plank  — 30 seconds. Place feet on a chair.

 

REST 1 MINUTE

 

Upper Body Circuit

  • 3A. Spiderman Pushups — 15 reps. Replace with regular push ups if too difficult.
  • 3B. Chair Dips  — 20 reps.
  • 3C. Decline Chair Pushups  — 15 reps.
  • 3D. Lying Superman  — 20 reps.
  • 3E. Chair Dips — 15 reps.

 

REST 1 MINUTE

 

Lower Body Circuit: 

  • 4A. Bulgarian Split Squats  — 15 reps per leg. Use a chair.
  • 4B. Burpees  — 10 reps.
  • 4C. Wall Sits  — 45 seconds.
  • 4D. Single Leg Bridge  — 10 reps per leg.

 

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:

  • 6A. Leg Lifts  — 20 reps.
  • 6B. Side Planks — 45 seconds per side.
  • 6C. Ab V-Ups  — 25 reps.
  • 6D. Mason Twists  — 30 seconds.
  • 6E. Ab Pulse Ups — 10 reps. Full write-up here.

 

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:

  • 10A. Flutter Kicks — 45 seconds.
  • 10B. Oblique Ab Crunches  — 15 reps per side.
  • 10C. Ab Plank — 60 seconds.
  • 10D. Wood Chopper Crunch  — 12 reps per side.

 

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



 

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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 Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto

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