3 x [3 x 3] Bodyweight Workout

This is a HIIT Functional Strength Workout. You will do three separate exercises back-to-back for one minute each, followed by a one minute rest break. It is important to do these exercises with as perfect form as possible, and do NOT rush through them! You want to get to where you can perform 8 to 12 repetitions of each exercise within the one minute period. If you can do more, wonderful, but use caution! Do too much, too fast, and you will not make it through the entire circuit!

Exercises

Set 1: 3 rounds

Prisoner Squats

1 minute

Transition

15 seconds

Push-Ups

1 minute

❤️ Vigorous (Zone 3)

Mountain Climbers

1 minute

Rest

1 minute

Plank

1 minute

Transition

15 seconds

Split Squats

1 minute

Transition

15 seconds

Straight Single Leg Floor Bridges

1 minute

Rest

1 minute

Renegade Rows with Push-Up

30 seconds

Transition

15 seconds

Burpees

30 seconds

Transition

15 seconds

Weights: Moderate

Left Leg Romanian Dead Lift to Curl Press

30 seconds

Weights: Moderate

Right Leg Romanian Dead Lift to Curl Press

30 seconds

Transition

15 seconds

Vertical Leg Crunches

1 minute

Rest

1 minute

Appears In

Bodyweight

Full Body

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