I hope you’re all enjoying the Angry Trainer workout videos because I’m busting my butt every time we film them! In fact I remember when we shot this one that I was surprised at how hard it was!
This new program is called The Bodyweight Blast Workout and I programmed it specifically for trainees who don’t have any equipment to hand, but still want a great workout with some exercise variety.
This routine uses all bodyweight exercises, so it’s also great to use while away on vacation, a business trip, visiting family or just as a nice change of pace. But don’t assume that just because it doesn’t use weights or expensive equipment that it’s not hard – it is!
Here’s the plan:
All exercises x 10 reps, no rest between sets.
1. Jump Squats
2. V – Ups
3. One Legged Deadlifts -10 on each leg
4. Pushup with 90-degree twist/rotation
5. Alternating Reverse Lunges
6. T- Squares – 10 each way
7. High Knee Tuck Jumps
8. Varying Hand Pushups
9. Lateral Lunges -10 each leg
10. Triceps Plank Ups
Rest 30 – 60 seconds and repeat 1, 2 or even 3 more times!
As you can see, it’s quite an intense workout. Any time your workout starts with jump squats, you know you’re in for it. But The Bodyweight Blast is more than just challenging – it’s efficient and productive. You’ll get cardiovascular conditioning, some core and stability work, agility and legs, arms, chest and shoulder work – all neatly packaged in 10 moves.
You know I’m a believer in exercise efficiency, so I like using movements that get a lot done in a given time. Each time you run through this circuit, it should take you 5–7 minutes depending on your speed, so if you perform 3 circuits, you’ll have had a terrific 15–20 minute workout, burned some calories and increased your fitness.
Remember – you get out what you put in. If performed with the right intensity this workout, like all of my Video Workouts, should leave you breathless and fatigued. Let me know how you like it!
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