Bodyweight Blowout Circuit


When the chalk board of pain came into view there were a few gloomy, worried faces to match the pre sunrise darkness that has become normal for our group. I told them that they had it to good for to long and that it was time to challenge themselves. In my head I imagined everyone cheering and patting each other on the back, what I got were loader moans. Oh well I knew I would enjoy this one.

Bodyweight Blowout Circuit

Exercises (to be completed in order)

10 Hand Release Push Ups

15 Supine Knees to Elbows

10 Jump Squats

10 Inch Worms (no push up)

20 Plank Position Opposite Knee to Opposite Elbow

10 Lateral Lunges (10 each leg)

10 Sky Kickers (straight legs raised to 90degrees then kick up onto shoulders)

10 Paddle Jump Burpees (killers)

Once completed jump on your board for a 650m active recovery paddle

Complete this circuit twice.

Most people, including myself, were blowing pretty hard at the end of this.

If you wanted to make this harder then just make the recovery paddle a max effort. Performance will suffer if you do this so best decide where you want your effort to be. Either the paddle or the strength/endurance exercises