Do you get bored going to the gym, spending long hours, doing the same workouts day after day? Are you happy with your body for the most part, but have you plateaued? If so, then it’s time to challenge yourself with an intense bodyweight workout that is sure to wow your body and, in turn, produce results.

When you get into an exercise routine, and yes, we’ve all been there, your body stops responding. In essence, your body becomes efficient by doing the same workout, and like everything else, if you don’t push yourself or change it up, your body adjusts. Every time we repeat a particular workout, our body adapts to meet the demand, becoming more efficient, and in turn, you stop seeing the results you were seeing when you started training. It is very important to change things.

Therefore, I offer you a challenging workout (not for beginners) that is perfect for changing up your routine. I love doing this type of exercise on my cardio days. I can do, for example, sprints on hills in the morning and then in the afternoon do a routine like this (usually on the weekends, when I have time). I feel great and it has definitely made me stronger and in better shape, plus it makes my workouts more interesting and extremely challenging.

Get it out of your head that the only way to look good is by pushing heavy weights for hours at the gym. While I love lifting weights, I also know how important it is to mix up your routine to keep your body guessing. Bodyweight exercises are one of the best ways to burn fat while making you stronger, leaner, and more energetic.

BODYWEIGHT TRAINING

The training I have provided is sure to challenge even the fittest. Do each exercise below, back to back, without rest. When you finish the circuit, rest for about 1 minute (depending on your fitness level) and repeat 2-3 more times. The entire training should take about half an hour.

If you feel like some of the exercises aren’t challenging enough without weights, feel free to use dumbbells. Of course, do not get heavy, because this routine demands a lot and allows little rest.

1) Bulgarian split squats: 20 each leg

2) Elevation / Elevation of knees: 8

3) Squats on 1 leg: 10 on each leg

4) Elevated Pushup: 10 on each side

5) Reversed rows (underhand grip): 10-15

6) Front lunges (alternating): 10 each leg

7) Declined Close Grip Pushups: 15 reps

8) 1-Leg Stability Ball Leg Curl: 15 each leg

9) Swings with dumbbells: 45 sec.

10) Burpees/Pullups: 10

EXERCISE DESCRIPTIONS:

one. Bulgarian Split Squat: Stand with your feet shoulder-width apart with your back to a bench. Support the instep of one foot on the bench (laces). Step forward with the other foot, taking a larger step than normal.

Squeeze your glutes and abs and keep your chest up. Lower your body until your front thigh is parallel to the floor. Push up to the remaining starting position in the split squat. Perform all reps for one leg, then switch.

2. Pull-ups/Knee Raises: Grab bar with overhand grip (palms facing out). Pull your body up until your chest is level with the bar. As you rise up, bring your knees up to your chest. Lower yourself slowly without rocking or using momentum and repeat. (This not only works your lats and biceps, but your abs as well.)

3. 1 leg squats: Stand on a bench with both feet. Hold on to a wall if you need to balance, but don’t use it as an aid. Let one foot hang over the back of the bench and initiate the movement by pushing your hips back as if you were sitting in a chair. Lower yourself as far as you can (until your thigh is parallel to the floor) Pull out your glutes, strengthen your abs, and keep your chest up. Use your glutes, hamstrings, and quads to return to the starting position. Complete all reps on one leg, then repeat on the other.

Four. Elevated push-ups: Get into push-up position Place one hand on the floor and the other elevated 4-6 off the floor (on a step, medicine ball, etc.) Hands slightly wider than shoulder width. Lower yourself slowly until you are 2 inches off the floor. Push through your chest, shoulders, and triceps to return to starting position. Do all reps on one side, then switch so the other arm is elevated.

5. Supine Grip Inverted Row): Set a bar at hip height in a Smith machine or squat rack. Lie under the bar and grasp it with an underhand grip (palms facing you) shoulder-width apart. Lift your chest toward the bar with your upper biceps and lats. Keep the body in a straight line from the shoulders to the heels. (easier version: put the soles of your feet on the ground)

6. Front lunges (alternating): Stand with your feet shoulder-width apart. (Hold weights in hands if necessary.) Step forward with your right leg, taking a step slightly larger than normal. Keep your left toe on the ground for balance with a bent knee. Lower your body until your right thigh is parallel to the floor. Keep your body upright and your lower back flat. Push off with your right leg to return to the starting position.

7. Declined Close Grip Pushups: Put your feet on a bench or step, hands on the ground. Keep your abs tight and your body in a straight line from your toes (knees) to your shoulders. Place your hands on the floor, shoulder-width apart, and keep your elbows tucked in at your sides. Lower down slowly keeping your elbows tucked in the entire time. Push through your chest, shoulders, and triceps to return to starting position.

8. Single Leg Stability Ball Hamstring Curl: Lie on your back and place your feet on a stability ball. Strengthen your abs and glutes and lift your hips by squeezing your glutes. Keep only one foot on the ball and lift the other into the air. Keep your abs tight and contract your hamstrings, rolling the ball toward your hips on one leg while keeping your hips together. Slowly return to the starting position with your hips together the entire time.

9. Dumbbell Swings: Hold a dumbbell with both hands. Start with your legs slightly bent holding the dumbbell between your legs. Keeping your arms straight, swing the dumbbell up to shoulder height. Return to the starting position and repeat.

10 Burpees/Pullups: Stand with your feet hip-width apart. Lean down into a squat position Kick your legs together in a plank position, jump your knees up to your elbows in a squat position. Stand up and jump into the air and grab the pull-up bar overhead. Palms facing forward and chin up. Let go and repeat. (This is an extremely challenging exercise. If you can’t do pull-ups, just do burpees and work your way up to this exercise.