Here’s a rainy day workout I just sent to a local who was in need of a challenge – thought you might enjoy it too. The original version is first, and then there’s two other versions for other fitness levels. You can time yourself for the circuit and see if you can beat your own time in the future.
No matter which variation you choose, be sure to warm up and cool down with joint mobility, and any of your favorite stretches.
Original Version:
Goal: 10 rounds
- 10 Bodyweight squats, medium tempo, focus on form, tall spine
- 10 Push-ups with strict form
- 20 SLOW high knees march in place – focus on balance
- 20 Mountain climbers
More Difficult Version:
Goal: 10+ rounds
- 20 Bodyweight squats, medium tempo, focus on form, tall spine
- 10 8-count body builders, burpees, or sprawls
- 10 Alternating one-leg “deadlifts” (sometimes known as “scale”). Focus on balance and control
- 5-10 Strict pull-ups
Beginner Version:
Goal: 5-10 rounds
- 5 Bodyweight squats (or squats to a box), medium tempo, focus on form, tall spine
- 10 Push-ups with strict form with hands on raised platform or wall
- 20 SLOW high knees march in place – focus on balance
- 20 Mountain climbers with hands on raised platform
How did it go for you? You might also want to substitute some of the moves or progressions from Convict Conditioning to make a new combo that’s all your own!
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