bodyweight muscle endurance workout
Need a quick full-body workout that will get your muscles burning? This bodyweight muscle endurance workout by professional stand up paddle surfer Kody Kerbox is just that. You need nothing but some space and your body so clear the room and let's get after it.
WARM-UP
Hand Release Push-ups 5x
Sit-ups 5x
Air Squats 5x each side
Lat stretch 10” each side
Pec stretch 10” each side
3 rounds
UPPER BODY
Pull-up Round
4-8 pull ups - 6x on a timed interval:
Wide Pull Up @ 0:00"
Regular Pull Up @ 1:15"
Chin Up @ 2:30"
Regular Pull Up @ 5:00"
Chin Up @ 6:15”
Push-up Round
8-12 push ups - 6x on a timed interval:
Wide Push Up @ 0:00"
Regular Push Up @ 1:15”
Narrow Push Up @ 2:30"
Regular Push Up @ 5:00”
Narrow Push Up@ 6:15”
LOWER BODY
Air Squats 5x
Forward Lunge 10x (5 ea side)
Jump Lunge 10x (5 ea side)
Squat Jump 5x
Sit-ups 5x
Rest 60”
Complete 6 rounds