Workout Routines

The Major Muscle Bodyweight Routine

This five-round beast recruits all of your major muscles and taxes your whole body.

The Major Muscle Bodyweight Routine
Duration 30 min.
Exercises 5
Equipment X

WHAT IT IS

A five-exercise, five-round circuit that subs in full-body exercises for single-joint movements to target all the major muscles in your body. Pullups and bench dips will hit your arms and shoulders, while broad jumps and step-ups will build a strong lower body—calves included.

WHY IT WORKS

What makes this circuit so brutal is the exercise mechanics. Instead of a regular pushup, you bring one leg off the ground and to your elbow, making your core and arms work harder. This is a terrific way to hit all your major muscle groups.

SEE ALSO: The Stay-Home, Get Ripped Workout Plan

Exercise 1

Inverted Row You'll need: Barbell, Squat Rack How to
Inverted Row thumbnail
5 sets
10 reps
-- rest

Exercise 2

Broad Jump
exercise image placeholder
5 sets
5 reps
-- rest
*for distance

Exercise 3

Bench Dip You'll need: Bench How to
Bench Dip thumbnail
5 sets
10 reps
-- rest

Exercise 4

Knees to Inside Elbow
exercise image placeholder
5 sets
5* reps
-- rest
*Each side. Contract your obliques when your knee meets your elbow to make the move more difficult.

Exercise 5

Step-Up You'll need: Box How to
Step-Up thumbnail
5 sets
10 reps
-- rest
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