Health and Harmony are the ultimate goals where your body is concerned (with the occasional “beast mode” thrown in there for good measure). For this Workout Wednesday, your goal is to push yourself for 25-30 minutes to discover what you’re capable of! This beastly workout uses the wall, floor, and you! So get ready to enter BEAST MODE!
There are 2 different approaches you can take with this workout depending on your goals and each round is to be completed 3 times through. You have two options…
1. Resistance Training: Each round can be done all at once before moving on to the next
2. Endurance Training: Rotate each round until you’re finished and after each round, rest for 30 seconds, then get back at it!
Beast Mode Bodyweight Workout
Round #1: Lower Body
Wall-Sit with Calf Raises: 30 Seconds
Keep your feet together as you slide down the wall, getting close to 90 degrees with your legs. At the same time, rise onto your toes repeatedly for a nice calf squeeze!
Tip: Keep thighs pressed together to make it easier!
Lunge to Knee Drivers: 15 Reps Each Side
Go from a full stationary lunge to driving your knee upward towards your chest before dropping back down into a lunge.
Wide Stance Squats with a Twist: 20 Squats
Take a wide stance squat position with your toes pointed out for proper hip alignment. Squat down center before simultaneously squatting twisting your torso, making sure to alternate each twist.
Round #2: Upper Body
Push-up with Reach Out: 16-20 Reps
You can do this exercise in standard push-up position or modified (kneeling). Do a push-up, and at the bottom of the motion reach your arm out and touch as far away as possible before bringing it back and completing the push-up. Alternate each side.
Forward Arm Circles: 30 Seconds
Simply stand up, stick your arms straight out (fingertips included), and make forward motion arm circles that span a foot in diameter as fast as you can. If it’s burnin’, it’s workin’!
Kneeling Triceps Push-ups: 15 Reps
This one should be done kneeling by EVERYBODY. The goal is complete triceps isolation. Remember to keep your elbows in at your side, body in a straight line from knee, to hip, to shoulder (no butts in the air!) and push from the heel of your palms.
Backward Arm Circles: 30 Seconds
Same as the last arm circle set but backwards this time!
Round #3: Core
Plank with Reaching Twist: 20 Reps
This one can be done in a knee plank position OR traditional, depending on your ability. From a plank position, be sure to take a wide stance with your toes. Reach all the way up like you’re trying to touch the ceiling, go back down to a plank, and alternate to the other side!
Body Crunches: 20 Reps
Take a seat and flatten your body as much as you can, using your arms positioned behind you for support. Then, lifting your feet, crunch together at the abdomen! If your lower back starts to bug you, keep one foot on the floor at all times and crunch one leg at a time.
Stationary Bear Crawls: 15 Reps
Get in a push-up position with your feet in a wide stance. Simulating a bear crawl, bring one foot as far up to your hand as possible, leave it there, bring the other leg up to the other hand, then bring your legs back to original position before repeating. This is one rep! You’ve got 14 more. Get it!
Cherry Pickers: 30 Seconds
Take a seat and get in a V-sit position. Try to keep your feet off the floor. In this position, reach as high up as you can in an attempt to touch the ceiling. Focus on feeling your torso stretch out and even add a bit of twist to get as much leverage as possible. The more stretch, the better. Alternate each arm with the picking!
Now go, enter beast mode, and report back after the workout telling us…
- Which exercise was your favorite?
- On a scale from 1-10 (1 being easy, 10 being extremely hard), how hard was this workout for you?
Tell us in the comments below!