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3 Round Intense Bodyweight Workout

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Here’s a tough workout you guys can do at home without any equipment. Fight Built Coach Jason walks you through this 3 round bodyweight circuit. Try to get it done as fast as you can while maintaining good form on every rep.


Coach Jason Salazar:
Hey guys, Jason here, at The Arena. We’ve got another workout for you today. Today, we’re going to do three rounds for time. This will be another body weight workout. We’re going to try to get through this as fast as we can.


So first on the list is 30 push-ups. Make sure we’re going all the way down and all the way up. If you can’t do 30 push-ups in a row, guess what? Stop and take a break. Don’t start doing these to sacrifice getting through this. Get all the way down, all the way up. It’s the only way we get better at push-ups.


After those push-ups, we’re going to alternate lunges. We’re going to do 15 on each leg, 30 total, however you like to count. You’re just going to go and make sure this is straight up and down, and guys, chest is up. We’ll come back. So that’ll be one, one, two, two, three, three, all the way until we get to 15 on each side.


Following up those lunges, we’re going to go straight to 30 sit-ups, guys. Just make sure we get all the way up, all the way down.


All right, let me get 30 tuck jumps. Make sure we got a nice, soft landing, and tuck those legs.


And now, we want to finish this one with 30 quad presses. Get those arms right under the shoulders, knees under hips, turn the hands in, open the toes. And just a nice even press here, knees touch and back up. We’ve got 30 of those.


All right, so at the end of each round, we have a hundred jumping jacks to get through. You can do this and some recovery, or if you’re really going for that time, speed them up.


All right, guys, so this is three rounds, four at a time. They are some large numbers, you might not be able to get through them all. So you might have to stop and take a break. Remember, don’t sacrifice half push-ups for full push-ups. Do them correctly, it’s the only way we get better at these.

So stay tuned for some more workouts, guys.

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