A High Intensity Bodyweight Workout
  • January 23, 2015
  • I always love some variety in my life, but I’ve REALLY been going for it with different workouts around Chicago. I get inspired to try new intervals, push myself and push others when I’m trying different workouts from trainers everywhere.

    I’ve been obsessed with a circuit workout that Paul at SWEAT put together last Friday – it was a six exercise set. Everyone did 45 seconds of each exercise with 15 seconds of rest between. We did that series six total times with no rest other than that 15 seconds. Let me repeat that in case you didn’t hear me: no extra rest in between sets.

    Read: that was hard.

    So I made a high intensity bodyweight workout version for your at-home enjoyment. You’ll run through three total times as opposed to six and you’ll be relying on your bodyweight alone to challenge yourself.

    Here’s your playlist – I made it for a barre class as evidenced by the name.

    Here’s your workout. You’ve got this.

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    Mountain Climbers: Starting in a plank position, drive your knees towards your chest.

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    Squat jumps: keeping your butt back and your knees behind your toes, sitting down as if you’re sitting in a chair. And jump.

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    Push-ups: On your knees or toes, lead with your chest to lower down and push back up. Keep that body in a straight line.

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    Lunges or Lunge Jumps: Start standing and step back into a lunge, keeping your knee behind your toes and bend both knees to 90 degrees. You can add a jump between each lunge.

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    Plank Jacks: Starting on a plank position with your hands under your shoulders and step or jump your feet out and in. The faster you jump, the higher the intensity.

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    Caterpillars with a triceps push-up: Crawl your hands out to a push-up with your hands under your shoulders, keeping your elbows narrow and doing a triceps push-up and then crawl your hands back and stand up.

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    (Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)

    About Jeana Anderson Cohen

    Jeana Anderson Cohen is the founder and CEO of aSweatLife.com a destination for living your best life, with fitness as the catalyst. She's also the co-founder and head of strategy of the SweatWorking App. But before starting health-focused companies Jeana earned a degree in Journalism from the University of Wisconsin-Madison. For the first decade of her career, she created and executed social media strategies for brands. aSweatLife fuses her experience and her passion for wellness and SweatWorking was the natural evolution of that experience. You can find Jeana leading the team at aSweatLife, hosting aSweatLife’s monthly #Sweatworking events, and - on the rare evening off - you may find her using her Personal Training certification to coach group fitness classes across Chicago.

    2 thoughts on “A High Intensity Bodyweight Workout

    1. Erin's Inside Job

      I did that circuit workout last Friday and it was INTENSE. I was like, what do you mean I can only rest for a max of 15 seconds this whole workout?? Where’s my one minute rest between rounds? 🙂

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