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FREE Bodyweight workout

Click on the Exercise to View a Video Demo

Workout Set A

Set-up: Perform A1 for as many reps as possible during the prescribed work duration, then rest for the
prescribed rest period, recording your reps. After this, perform A2 for as many reps as possible during the
prescribed work duration, then rest for the prescribed rest period, recording your reps. Continue this pattern
for all exercises. Rest 90s and repeat. For your SECOND circuit, REPEAT the exercises, trying to EXCEED your
number of reps from the previous set. After your second circuit, rest 120s and proceed to circuit B.

Exercise/Duration/Rest

A1) Push-up or Knee Push-up/30 seconds /10 seconds

A2) Alternating Lateral Lunges /45 seconds /20 seconds

A3) Superman Contraction /30 seconds /30 seconds

A4) Hand Walkouts from Knees or Toes /60 seconds Rest /90 seconds and repeat
circuit

After your last circuit, rest 120 seconds and proceed to...

Workout Set B

Set-up: Perform B1 for as many reps as possible during the prescribed work duration, then rest for the
prescribed rest period, recording your reps. After this, perform B2 for as many reps as possible during the
prescribed work duration, then rest for the prescribed rest period, recording your reps. Continue this pattern
for all exercises. Rest 90s and repeat. For your SECOND circuit, REPEAT the exercises, trying to EXCEED your
number of reps from the previous set.
Exercise Duration Rest

B1) Bulgarian Split Squat /45 seconds /30 seconds

B2) Lying Garhammer Raise /40 seconds /25 seconds

B3) Lying Hip Raise (1 leg at a time) /20 seconds per
leg /5 seconds between leg, 15 seconds after set

B4) Mountain Climbers /40 seconds /45 seconds

B5) Dips (bend leg to decrease difficulty) /30 seconds Rest /90 seconds and repeat
circuit

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P.P.S

Or if your focus is putting on muscle right now, but don't want put on any excess fat, then let Kyle Leon walk you through that process in this FREE video.

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