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Bodyweight Power Circuit

Get ready to build real functional strength using nothing but your own body! This circuit flows from explosive power moves to controlled strength work, leaving you feeling strong, capable, and energized.

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Workout Breakdown

Warm-Up

1

Jumping Jacks

1 set × 60s

1

Hip Circle

1 set × 10 reps

1

Shoulder Circle

1 set × 10 reps

1

World's Greatest Stretch

1 set × 5 reps

1

Inchworm

1 set × 6 reps

Squat Progression

Progressive exercise

Main Workout

4 circuits

Pushup Progression

Progressive exercise

2

Squat Jump

1 set × 10 reps

4 circuits

Pullup Progression

Progressive exercise

2

Reverse Lunge

1 set × 10 reps

3 circuits

Dip Progression

Progressive exercise

2

Glute Bridge

1 set × 15 reps

3 circuits
1

Pike Push-Up

1 set × 10 reps

2

Deadlift (Single-Leg Romanian)

1 set × 8 reps

1

Plank

3 sets × 45s, 45s, 45s

1

Hollow Body Hold

3 sets × 30s, 30s, 30s

Cool Down

1

Child's Pose

1 set × 45s

1

Pigeon Pose

1 set × 40s

1

Doorway Chest Stretch

1 set × 30s

1

Seated Hamstring Stretch

1 set × 40s

1

Supine Spinal Twist

1 set × 40s

1

Deep Squat Hold

1 set × 45s