No Equipment Necessary

Posted: November 10, 2009 in Body Weight, Circuit Training, Core, Exercise, High Intensity, Push ups
Tags: , , , ,

gfrOK…Saturday we did an intense workout using only body weight. Like the title says “No Equipment Necessary”. You never know if you’ll have a gym nearby so you can just JONESERCISE away!


“Warm up” (if you want to call it that!):

25 Pushups/1 minute table. 25 Squats/1 minute table. 20 Pushups/1 minute plank. 20 Squats/1 minute plank.  15 Push ups followed by 1 minute unilateral table. 15 Squats followed by 1 minute unilateral table.

Next…the meat of the workout…4 sets of 25 reps of each of the following exercises: Squat, Push ups, Leg Raises, Burpees, Toe Hops, Mountain Climbers.

Next…well we still has some time…by that I mean we try to get about an hours worth of work in…rarely do we go less than an hour…sometimes an hour 15 minutes. So we do 2 variations of push ups. The first was a push up then twist one arm to the ceiling (check out the video) followed by walk out push ups…25 each.

Core stuffola: Leg overs 25 each side, side crunch 50 each side and up the middle, reverse crunch/hip ups 50 reps.

Video: Man I have got to work on this…maybe hire an intern!


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