Today, at the end of my workout, did a simple body weight circuit I really liked from Metabolic Mayhem.
Frankly, thought it was going to be pretty easy, looking at it on paper – but ended up a lot more challenging than expected. Will be using it again in the near future for a quick minimal-equipment conditioning session for sure.
We got one round on video for your benefit. It’s actually real time, so if you wanted, you could put the video on loop, and follow right along for the desired number of rounds.
It should take you around two minutes to do one round … so with the recommended 90 seconds of rest between rounds (which you’ll NEED if you go hard), you’re looking at 10-15 minutes for the full workout (depending on how many rounds you do).
Here we go –
”The 9′s” Body Weight – Only HIIT Workout
Do each exercise in succession – one right after the other – with minimal rest between exercises.
Do 9 reps of each exercise (there are 9 exercises).
Rest 90 seconds after each round. Repeat 3 to 5 times.
– Prisoner Lunge
– Seal Jacks
– Inverted Rows
– “Perfect” Push Ups
– Jumping Jacks
– Prisoner Squats
– Feet Elevated Push Ups
– Full Body Extension
– Squat Jumps