Vicious Circle Bodyweight Workout est 14 min

Jan
2013
14

posted by on Daily Workouts - 10-15 minutes

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This bodyweight workout routine is a vicious circle of 6 classic core strengthening exercises. There are 5 rounds in this workout and each one is the same. For each round, you flow through a sequence doing 10 reps of each exercise. Then mark your time, take a small break if necessary. I took about 30 seconds between each round before moving onto the next one. Marking your time down gives you a little incentive to try to improve it for the next round, but form is more important than speed always. 

Bodyweight exercises are very effective at shaping and defining the body. They have become classics and popular for a reason. This workout is optimal done quickly as it contains some cardio in it with burpees and mountain climbers which get the heart rate up and your body burning fat. So give it your best effort to make use of that and to get the most out of the workout. This workout is a time challenge that makes it like a game. Have fun with it, work hard and you will feel great after!

 

Vicious Circle Bodyweight Workout

Workout Breakdown

Do 5 rounds.

Each round is a sequence of the following exercises:

10 Crab Toe Touches
10 Knee Hug Crunches
10 Squats
10 Burpees
10 Mountain Climbers
10 Reptile Knee Tucks

 

Workout on Video

 

My Times

Round 1 – 2:33
Round 2 – 2:19
Round 3 – 2:22
Round 4 – 2:28
Round 5 – 2:30
These times added together come to 12 min and 18 secs. I took about 30 seconds for a break between each round and so I estimate that it took me approximately 14 minutes to complete.

 

Exercise Descriptions

Crab Toe Touch

 

Start in crab position, with hands and feet on floor, knees bent and facing up. Lift one hand and opposite side leg up high and touch fingers to toe, bring back to start position and repeat on other side, lifting and touching opposite hand and toe together, Continue alternating sides for each rep

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Knee Hug Crunches

 

Sit on mat and lean back, stretch arms out to side and lift legs up from mat, still kept low and stretched out, then bring in legs bending knees and at the same time bring arms around and hug around legs, just barely touching them and then lean back out of it bringing arms back out to sides and legs straight and kept raised above mat. Each knee hug is one rep. Try to keep legs up off the floor as much as possible throughout movements. 

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Squats

 

Stand with legs shoulder width apart and squat down so that thighs are parallel with ground and then come back up to standing. Throughout the movement keep weight on the heel of the foot. Make sure that your knee never goes beyond toe. Most of your weight will be in back, so lean forward or reach out arms to counter the weight.

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Burpees

 

Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a push up, jump legs back in and jump up in the air.

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Mountain Climbers

 

Get into high plank (push up) position, then bring one leg in towards chest, bending knee and with foot on ground; this is your start position. Simultaneously jump the bent forward leg back and the back leg forward alternating and jumping legs back and forth while keeping torso of body as straight as possible while performing these movements. Each time a leg jumps forward counts as one rep

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Reptile Knee Tucks

 

Starting in high plank position, bring one knee out to side and up towards same side elbow and return, repeat with other knee and continue alternating sides for each knee tuck.

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List of all workouts here.
List of Home workout equipment and other Resources here.

 

Have a great workout!

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