What are the benefits of full-body strength workouts?
There are plenty of reasons to add weight to your workouts, but you can also get a bunch of benefits from strictly bodyweight training, including:
Improved cardiovascular health
Increased muscular endurance
Decreased body fat
Introduction to balance training
Correcting muscular imbalances
01 - Workout: Monday
Perform 4 rounds for time.
200-meter run
15 push-ups
20 bodyweight squats
02 - Workout: Tuesday
Perform 4 rounds of the circuit in a 20-seconds-on, 10-seconds-off format, resting for 60 seconds between rounds.
Mountain climbers
V-ups
Plank shoulder taps
High boat to low boat
Crab toe touch
Plank up-down
Sit-ups
Hand release push-ups
03 - Workout: Wednesday
A 16-minute AMRAP (as many rounds as possible) with no rest between rounds.
16 alternating reverse lunges (8 per side)
8 eccentric squats with 2-second pause hold at bottom
04 - Workout: Thursday
Three separate EMOM (every minute on the minute) circuits, where you'll perform 3 rounds of each circuit, doing each exercise for the required time or reps, then resting the remainder of each minute. (If the exercise takes the full minute, move right into the next exercise.)
Circuit I
20 alternating jump lunges
Maximum lateral bounds (until failure)
Circuit II
40 high knees (count right leg only)
Maximum butt kicks (until failure)
Circuit III
40-second plank
Maximum hollow hold (until failure)
05 - Workout: Friday
For 15 minutes, start each minute with a number of burpees to match the number of minutes you are at, and finish the rest of the minute with as many sit-ups as you can. For example, at minute 1, do one burpee and then sit-ups for the rest of the minute.
Minute 1: 1 burpee, maximum sit-ups
Minute 2: 2 burpees, maximum sit-ups
Minute 3: 3 burpees, maximum sit-ups
Continue until reaching 15 minutes
