Sunday, 18 November 2012

The Body-weight Challenge


After I had my overuse injury in my right knee, I wasn't feeling up for some heavy weight lifting, until I had a good base strength, so I came up with a small all-around circuit training, which I thought I'd share with you, and challenge you to see if you can complete it :)

It's a full body, all around circuit training, where you hit all your major muscle groups :)

The Circuit:
  • 10 Wide Grip Pull-ups
  • 10 Wide Push-ups (preferably hands and feet on chairs, so you can get a bigger Range of Motion)
  • 10 Single Leg Squats on each leg.
  • 10 Chin-ups
  • 10 Handstand Push-ups (for balance help can you use a wall)
  • 10 Jump Lunges (10 for each leg)
As you can see, you work all the major upper body muscle groups like your back, front, shoulders from all angles, triceps, biceps, as well as your lower body muscle groups like your glutes, hamstrings, and quadriceps.

So, how many times should you be able to do this circuit ?
At least 3, preferably 5 rounds.

What equipment do you need ?
  • A place to do pull-ups / chin-ups
  • 3 chairs for doing push-ups
  • Space for doing the exercises

I hope you'll like this little challenge, and let me know how well you did :)