Monday, January 22, 2018


Take a look at the following circuit workout:

Bodyweight Squat (close stance) – 20 reps (2-0-1)

Close-Grip Push-ups – 15 reps (3-0-1)

Chin-ups/Pull-ups – 3 reps (3-0-1)

Reverse Lunges – 12 reps on each side (2-0-1)

Inchworm – 8 reps (2-1-2)

Running in Place – 30 seconds

Mountain Climbers – 12 reps per side (1-0-1)

Total-Body Extensions – 10 reps (1-0-1)

Calf Jumps – 12 reps

Reaching Lunges – 10 reps on each side (2-0-1)

Decline Push-ups – 12 reps (2-1-1)

Underhand Inverted Rows – 12 reps (2-0-1)

Running in place – 30 seconds
You will be performing this workout as a circuit, meaning you’ll do one movement, then immediately proceed to the next, with no rest. Beginners can ease into it by resting 30 seconds after finishing each exercise. More advanced lifters need to get a stopwatch and measure the workout time.

Bodyweight Squat (close stance)


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On a smith machine, lower the bar so that it’s one to two feet off the floor. If you don’t have access to a smith machine you can also do the exercise on a squat rack, with the barbell set low, a table or any low positioned bar for that matter. Get under the bar, grab it with an underhand grip, with your palms facing you. Now, pull the body up until the chest touch the bar. This is a brutal exercise for your middle back muscles. It can also serve as a substitute for chin-ups.

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