Workout of the Week: A Body-weight circuit you can do anywhere

Each week I share a swim, bike, run, plyometric or strength workout from my training. Give it a shot and leave your feedback in the comments.

You can do a thousand different functional strength movements using just your bodyweight. Add a suspension trainer (such as a TRX) and some resistance bands, and you have all the tools you need for a great session. I did this session a couple weeks ago when crunched for time and couldn’t make it to the gym. It’s functional and simple, organized into four super-set blocks. Complete each super-set three times, and complete the first block before moving to the second. So, in the case of the first super-set, do 10 split squat reps on the right leg, 10 reps on the left, then 20 push-ups. Repeat the cycle two more times. Move on to the next block.

Block 1:

Bulgarian split squat 3×10 (each leg)

Push-up 3×20TRX workout2


Block 2:

Single leg Pistol Squat 3×10 (each leg)

Row 3×15


Block 3:

1-legged deadlift 3×10

Facepulls 3×10

(Mini) Band pull-aparts

3×10 pronated (palms down)

3×10 supinated (palms up)


Block 4:

Leg Raises 3×20

Side Crunch 3×20


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