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Fitness WOD: Bodyweight Exercise Circuit


Bodyweight workouts aren’t just time savers, one of the most important benefits of bodyweight exercise is its ability to improve your cardiovascular endurance and muscle strength all at once. Frequently changing your position keeps the heart rate elevated, while body weight and gravity work together to strengthen muscles.

Each of today’s movements is to be executed as a circuit performing each exercise with little to no rest between for 15 repetitions per exercise. Perform this circuit for 5 rounds with 1-2 minutes rest in-between each round.

Push-up w/Shoulder Tap

Reps: 12

How to Perform:
Begin in a plank position with hands directly under shoulders and feet hip-width apart. Keeping abdominals and legs tight as you slowly lower your chest toward the ground with elbows bending and pointing behind you. Exhale as you push back up to lengthen arms into plank then lift your right hand to tap your left shoulder at the top.  Repeat with the other arm tapping.

In-and-out Crunch


How to Perform:
Keep your abs contracted to support your lower back and tuck your chin in as you lean back. Just before your shoulder blades touch the floor, stop leaning back and hold this “Out” position. Then lift your upper body back up away from the floor and draw your knees in towards your chest to return to the “In” position.

Sumo Squat

Reps: 15

How to Perform: Stand with your feet in a wide stance, with your toes slightly pointed outwards – like a sumo wrestler. Arms extended down between your legs. Keeping your back straight, lower your body towards the ground by bending your knees.

Alternating Heel Tap

Reps: 15 each leg

How to Perform: Lie on your back. Stack your knees over your hips. Align low legs parallel to the ground. Push your low back into the ground. KEEP PUSHING DOWN THE ENTIRE EXERCISE. Slowly lower one leg until your heel touches the ground. Bring leg back to the starting position. Repeat on the other side.

Renegade Row

Reps: 15 each arm

How to Perform: Get into a push-up position with the hands placed directly under the shoulders and feet hip-width apart. With your left hand, push hard into the ground while pulling your right hand to your lower rib cage/waist area. Pause slightly at the top then lower the hand in a slow, controlled fashion before repeating on the other side.

If you have questions about our fitness and wellness program at Home Base – please reach out to us! Visit www.homebase.org/fitness to learn more about our Warrior Health & Fitness Programs, and don’t forget to follow us on social media @homebaseprogram.