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In The Arena Blog

All Bodyweight Workout You Can Do At Home

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Here’s another all bodyweight workout you can do at home with Strength and Conditioning Coach Jason Salazar. This circuit will be 5 rounds of 6 exercises, with 20 repetitions each. Try to get it done as fast as you can, but make sure not to sacrifice your form and technique.


Coach Jason Salazar:
Hi guys. Jason here at The Arena. We have another workout for you today. This one’s going to be five rounds of six different exercises, 20 repetitions per exercise, followed with 50 high knees just for a little active recovery in between our rounds. So first exercise, we got 20 good old squats. Make sure you keep that chest up, push the knees out of those toes. All the way down, all the way up guys. So next up is plank pushups. We have 20 of these guys and it’s per elbow. So we’ll drop down to our elbow. One, one. Back up, back up. Two, two. Three, three. Four, four.

When you get to 10, switch sides. One, two, three. So next up we have windshield wipers. Let’s put our hands behind us. Sit on our butt, get those legs up and we’ll start at one side. Bring them up as high as we can towards us. Back down to the other side. We just have 20 in total. So one, two, three, four and so on. So next up we have 20 swimmers total. It’s going to be opposite arm, opposite leg raise up at the same time. Then we’ll hit the other side.

So next up guys, it’s called the pike press. Get that butt nice and high in the air. Kind of like a push up. Lifting our head straight to the ground, press right back up and out. You got 20 of these, keep those elbows nice and tight. Don’t flare them out to the side. So now we got lateral lunges. Give me 10 on each leg and go all the way to the edge. Make sure we keep our chest up. Just go as deep as you can. You might have to move up a little bit first before we can get down there. At the end of each round, 50 high knees.


All right guys. So that was the workout. We’ve got five rounds to do. Just make sure we focus on our form and full range of motion during our exercises. So stay tuned for more workouts. Plus The Arena is working on our online instructional platform for all of our programs at, which will be coming soon. So make sure guys stay safe from The Arena. We all appreciate your support and we can’t wait to have you back into our gym.

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