August 13, 2014 Sam Mugavero

08/13/2014 – 3 Killer Bodyweight Workouts!

3 Killer Bodyweight Workouts – No Equipment Needed!

When you travel or are on the go, sometimes it’s difficult to find the motivation to workout because you are out of your usual element. To help you with the motivation, here are THREE bodyweight workouts that can be performed whenever and wherever the mood strikes you. Try them out and chime in on the Smugs Fitness Facebook Page with your results.

Workout #1

Total Time (average) including warmup:  Less than 20 minutes

Complete 8 Rounds of the following as quickly as possible

25 Mountain Climbers   (each leg is 1/2 rep)

15 Squats

5 Pushups

It’s short and intense! You’ll get a dose of bodyweight strength training mixed in with a cardiovascular battle generated by storming through the Mountain Climbers.

Workout #2

Total Time (average) including warmup:  Less than 25 minutes

Set the clock for 15 minutes and complete as many rounds of the following as possible

10 Squat Thrusts

10 Split Jumps  (each leg is 1 rep)

Sprint 100 Yards

Get your heart rate flying with this workout! Keep the sprints fast and consistent, while maintaining excellent form on the Squat Thrusts and the Split Jumps.

Workout #3

Total Time (average) including warmup:  Less than 20 minutes

Complete 40-30-20-10 reps of the following as quickly as possible

Jumping Jacks

Plank Jacks

Walking Lunge Steps  (each leg is 1 rep)

Glute Bridges

Focus on strengthening your posterior chain and building your core strength. Hold the Glute Bridges for at least 2 seconds and keep your midsection rock solid on those Plank Jacks!

Thanks for reading and hope you have fun trying these three workouts!

Looking to workout with Smugs Fitness? You can find us every Monday, Wednesday and Friday at 5:55 AM at Barrett Park in College Park, GA.

Interested in bringing on us site to run a fitness program for your employees? Contact to learn how.