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In The Arena Blog

4 Round Bodyweight Workout

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Strength and Conditioning Coach Jason Salazar has another all bodyweight workout for you to do at home. It consists of 4 rounds of 6 exercises, followed by a quarter mile run. Enjoy!


Coach Jason Salazar:
All right, guys. Here at The Arena, got another workout for you today. This one’s all bodyweight. It’s four rounds, consists of five different exercises. Also with a little bit of a run at the end, if we can run. If not, jumping jacks or jump rope, we’ll figure something out.


So, we’ll start off with jump squats first. Always remember when we’re squatting, heels shoulder width apart, point those toes out. I need you to still get the depth on these squats. And a nice big jump. We got 15 of these, guys. Keep the chest up, push those knees out.


We got diamond push-ups next. We’re going to put our hands together as shown and make a diamond. If this hurts too much, you can put them apart just a little bit, but the idea is nice and narrow with the hands. Remember the push-up guys. We’re in a plank. Don’t sag those hips. Just up and down, just like this. You just got 10 of these, guys.


So we got plank crunches. We’re going to get into a plank. Then I’m going to pull my knee up as high as I can out to the side. That’d be one, one, two, two. You have 10 on each side for a total of 20.


All right. We got one-legged deadlifts. This is usually performed with a weight, but today we’re just doing it with our body weight, more balance than anything. I’m going to slowly bend over. It helps to stare at one thing on the ground. My leg is going to come up. I’m going to touch, and I’ll come back down. Back up, and back down. Try to be nice and controlled. You have 10 on each leg.


All right, next we need to get into the quad press position. That means hands right under the shoulders. You’ll slightly turn them in. Knees right under your hips. Press up on those toes. I’m floating off the floor. I’m going to go back down. And a big hop. You got 10 of those.


All right, so to finish this round up, we’re either going to do a quarter-mile run or a hundred jumping jacks. Or if you got a jump rope, a hundred rope skips before we start our next three rounds.


So, stay tuned for more workouts. Plus, The Arena is working on our online instructional platform for all of our programs, which will be coming soon. So make sure guys stay safe. And from The Arena, we all appreciate your support, and we can’t wait to have you back into our gym.

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