Bodyweight Workouts
Full Bodyweight Workout - Mini-Circuits
This is a fantastic session to do in online group sessions – we’ve been utilising circuits with our sessions with Sheffield City ABC to make sure the session flows effectively. We target Mobility, Power, Strength and Core strength all with ZERO equipment.
MOBILITY CIRCUIT – 30s on : 15s off
Perform all exercises back to back x 3 sets
- Lunge and Rotate (Both Ways)
- Downward Dogs with Toe Touch
- Lateral Lunge and Reach
- Shoulder Rolls (Slow and Forceful)
POWER CIRCUIT – 10s on : 20s off
Perform all exercises then rest 1 minute between x 3 sets
- Repeated Countermovement Jump
- Ice Skaters
- Single Leg Pogos
STRENGTH CIRCUIT – 40s on : 20s off
Perform all exercises then rest 1 minute between x 4 sets
- Spider-Man to Squat
- Plyometric Press-Ups
- Prone TYW’s
- Lunge to Lateral Lunge Complex
CORE CIRCUIT – 40s on : 20s off
Perform all exercises then rest 1 minute between x 3 sets
- Plank Holds with Hands Elevated
- Straight Arm Straight Leg Sit Ups
- Rotational Plank
- Leg Lowers with 5-sec Pause
Bodyweight Full-Body Workout
Challenging times and the gyms are closing. Leaving people with no facilities to train in. It’s important to be in control we can do, stay in shape and be healthy
We’ll also be sharing some outdoor runs for those who don’t have access to a treadmill
CHALLENGES OF A HOME WORKOUT
📉 Reduced Loading through the trunk due to no compound lifts
💪 Hard to target shoulders and posterior chain
SOLUTION
👊 Extra core exercises and exercise variations with more emphasis on posterior shoulders
Check out this workout that can be done anywhere and anytime 👍 and should only take 20 minutes maximum, keep you ticking over ready for when we’re all back in action 👊
Bodyweight Core Circuit
As mentioned in a previous post, when adapting to training away from the gym we need an extra focus on the core due to reduced load due to no heavy loaded compound lifts 🏋🏻♂️❌
We can target it through increased volume 📈 and time under tension ⏰
Adding this circuit into your routine as part of a workout, or a workout on its own 👊🏻
Bodyweight HIIT Circuit
Try out this HIIT session that can be done in your Back Garden or Living Room!
⏰ Only 15 Minutes 🔥 Quickfire workout 🔥
At @sheffieldcityboxingclub we use these bodyweight circuits at the end of a session 👊 the format and exercise selection is designed so higher heart rates are achieved to improve high-intensity fitness 🔥
Perform 3-4 times at the end of your workout … or 5 times as a full workout
Perform 2 sets of each exercise back to back before moving onto the next exercise
Rest for 1 Minute Following Each Circuit