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

*Start a timer on the first set - Then start following set every 1 minute 15 seconds

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" 

Wide Pull Up @ 3:45"
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" 

Wide Push Up @ 3:45"
Regular 
Push Up @ 5:00
Narrow Push Up6:15

 

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 

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