Connect Four Bodyweight Workout

Add a 50-yard sprint between four regular exercises for results that are anything but ordinary.

Connect Four Bodyweight Workout
Duration 25 Min
Exercises 4
Equipment X

What It Is

The “Four Corners” workout designed by celebrity trainer Andy McDermott. This is circuit training in the traditional sense: You set up the four exercises as stations, 50 yards apart (in a square, hence the name), and sprint to each one. You’ll do five rounds of 50 mountain climbers, 20 body-weight squats, eight T pushups, and 30 jumping jacks. Since no equipment is required, it could also be set up as two stations, 50 yards apart.

SEE ALSO: 15 Best Bodyweight Exercises for Men>>>

Why It Works

Take away the sprinting and you have what would be a fairly demanding circuit either at home or in the gym. But by adding in 50-yard sprints between each exercise, an otherwise ordinary training circuit becomes a behemoth. If you don’t have any space for sprints, do 10-second “deadmill” runs—hold onto the dashboard of a treadmill and push the unpowered belt with your feet as quickly as possible.

Andy McDermott is a fitness coach in Hollywood. For free training advice, follow him on Facebook: AndyMcDermottFitness, Instagram: @andymcdermottfitness, and Twitter: @andymcd23

Did you know? Andy McDermott modeled for promotional posters for Call of Duty: Black Ops III.

WORKOUT DIRECTIONS: Do five rounds, sprinting 50 yards between exercises.

The Workout

Exercise 1

Mountain Climber You'll need: No Equipment How to
Mountain Climber thumbnail
-- sets
50 reps
-- rest

Exercise 2

Bodyweight Squat You'll need: No Equipment How to
Squat thumbnail
-- sets
25 reps
-- rest
Bodyweight only.

Exercise 3

T Pushup You'll need: No Equipment How to
T Pushup thumbnail
-- sets
8 reps
-- rest
4 each side. Perform a normal pushup, then rotate and reach to the sky with your free hand.

Exercise 4

Jumping Jacks You'll need: No Equipment How to
Jumping Jacks thumbnail
-- sets
30 reps
-- rest
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