Recently, one of my friends asked me to make him a 30 minute bodyweight workout. He wanted a bodyweight routine that he could do at home without having to buy extra equipment. Challenge accepted!
This particular 30 minute bodyweight workout is designed to be done three times a week–I have a personal preference for Monday, Wednesday, and Friday, but whatever. It’s not a primary strength training routine, but I intend it as a supplement to whatever else you do. If you’re a runner or a cyclist or some other kind of cardio bunny like me, this is exactly what you need.
Because of the nature of cardiovascular exercise, we must keep up with some kind of strength training to prevent muscle deterioration. In addition, this routine was devised to be fun and dynamic, working your whole body and keeping you moving. You won’t have to worry about standing in one place and pumping out set after set after set after set of reps with this one. It’ll keep your heart rate high, and you will always be moving to something new.
Just like the man it’s named after–Tony Stark, everyone’s favorite genius, billionaire, playboy, philanthropist.
Tony Stark’s 30 Minute Bodyweight Workout
Do Four Circuits Total
Rest 2 minutes between sets, but do your best to complete each circuit as quickly as possible with minimal rest between–15-30 seconds for water or to towel off. Don’t go too fast. You want to maintain proper form as you exercise to reduce your chance of injury. Note that it is very important that you do the exercises in the order they are presented, as that allows you to alternate the muscle groups you work.
- Jumping Jacks (60 seconds)
- Add 30 seconds each set
- 10 Push-ups
- Decline Push-ups on the second and fourth sets: (push-ups with your feet propped up on sofa/chair, hands on ground)
- 20 Lunges
- 8-10 Chair Dips (Start with knees bent, and as you increase in strength–or when you can easily do 12 reps–extend your legs out straight.)
- 10 Bodyweight Squats
- 30 Sit-ups
- On second and fourth sets: Twisting Sit-ups
- 10 Burpees
- Plank for 60 seconds (or as long as you can).
- On second set:
- Left side plank
- On third set:
- Right side plank
- On fourth set:
- Normal plank
- On second set:
After doing this bodyweight workout, you probably won’t be a billionaire, but you should be well on your way to feeling like one.
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