Today I wanna walk y’all through a bodyweight workout. There are no weights involved. I’m doing it in the gym but, of course, you can do this anywhere you’d like. First off, I’ll get started with a set of Warrior Push-Ups.
Mike Rashid’s Signature Warrior Push-Ups Set
Hindu Push-Ups x 5
Pretend there’s a bar and that you’re going below it and forward with your head. Check out how I do it in the video. One of these push-ups is like 5 regular push-ups. This push-up will stimulate your upper chest and shoulders.
Touch Hand Push-Ups x 5
You wanna do these nice and slow because your stabilizers and your core will be fully engaged when one hand is off the ground.
Knee-Ins x 5
These ones are really good for your abs. Don’t go crazy with speed here. It’s better to take your knees as deep as you can as that’s what’s really going to engage your abs. As to the actual push-up, keep your hands to shoulder width.
Push-Up to a Side Plank x 5
Go down on a push-up and when you come back up, turn your body to face left and point to the sky with your left arm. Then, repeat the same thing with your right arm. If you’re feeling strong, raise your leg to form some sort of star-like shape. This will engage your core and challenge your stabilizers even more.
Diamond Push-Ups x 5
Place your hands close enough until you form a diamond-like shape. Go down and up on a push-up. Try to keep your hands close together. These push-ups will work on your middle chest area.
Plyometric or Hand Clap Push-Up
Today’s Bodyweight Circuit
This circuit consists of 4 different exercises. The idea is to do all of these exercises 3 times. You’ll get a 30-second break after the first one and a 60-second break after the second one.
In terms of reps, you gotta decide what makes it worth it for me. For example, I knocked out 12 pull-ups and 20 dips on each set. By the third set, this gets me going. For you, it may be more or less, I can’t know. Just be honest with yourself and adjust.
But, with that said, you gotta remember that your body adjusts to challenging situations. If you’re just putting your body through stuff that it’s already used to, then you won’t be getting much out of this.
Pull-Ups
Dips
Leg Raises
Bodyweight Squats
The Bottom Line
This type of workout is short but very effective. The reason is that you’re not only working your muscles, but you’re also keeping your heart rate elevated the entire time. Your heart rate will be more elevated than when you do steady-state cardio because your body never gets to a cruise-ship kind of speed.
That said, your heart rate won’t be elevated like when you sprint. So, that way, you’re able to sustain the pace for much longer and can get more sets in. This time, I only did three sets because I was in a hurry, but if you’re feeling like it, you can do more of course.
If you’d like to see more short circuits like this, let me know in the comments, and of course, I’ll hook you guys up with some killer routines!