Bodyweight Circuits

Bodyweight Strength and Circuits

Train on your own with continuous circuits with bodyweight exercises to encourage social distancing when working out.

Bodyweight strength is the athlete’s ability to generate muscular force without resistance from outside sources.

Bodyweight strength is the ability to overcome bodyweight resistance without external loading. Bodyweight training will improve muscle balance and help the body adapt to training loads by increasing overall body strength.

Bodyweight exercises are often used as a form of strength endurance with track and field athletes because the movements are performed using high repetitions or over an extended period of time. in a continuous circuit.  Bodyweight strength is closely tied to relative strength, which is strength in relation to an athlete’s weight. Improving relative strength is important in track and field athletes, especially distance runners and jumpers.

Bodyweight strength training will enhance gross motor performance with better movement control in larges muscles resulting in more coordination and body stability. Overall body strength improves the interaction between the central nervous system and musculoskeletal systems which will improve muscle efficiency and force development. 

Bodyweight strength training is often used with younger athletes to improve overall general strength and coordination. Bodyweight exercises not only assist with strength development and body awareness, but they are also used for rehabilitation, recovery and injury prevention. 

Continuous Circuits

The two continuous circuits below can be used as a workout or to prepare more conditioned athletes for specific training.

Continuous Circuit I
CIRCUITS x 2-3 times
Pulsing push ups (1/2 push ups)x10 each
Plank with single leg liftx10 each
Mountain climbers hold front leg up x5 secondsx5 each way
Inchworm (back and forth)x5  
Plank with single arm liftx10 each
Pulsing push ups (1/2 push ups)x10 each
Plank and hold60 seconds
Jog30 seconds
Side lungex10 each
V-Upsx20
Scorpionsx5 each way
Reverse scorpionsx5 each way
Forward lunge to backward lungex5 each way
Jog30 seconds
Pulsing 1/2 squatsx10
V-Upsx20
Plank with single arm liftx10
Plank with single leg liftx10
Mountain climbers hold front leg up x5 secondsx5 each way
Scorpionsx5 each way
Reverse scorpionsx5 each way
Jog30 seconds
Slow split squatsx10 each
Plank with single leg liftx10 each
Pulsing push ups (1/2 push ups)x10
Plank with single arm liftx10 each
Pulsing push ups (1/2 push ups)x10 each
Plank and holdx10
Slow split squatsx10 each
Jog30 seconds
  
Continuous Circuit II
Dynamic Warm Up Phase
Forward skipping30m
Backward skipping30m
Easy bounding30m
Straight leg bounding30m
Lateral side shuffle30m
Ankling (step to ankle height jogging)30m
High knee jogging30m
Skipping for height30m
Dynamic skipping30m
Dynamic bounding30m
Lateral carioca with high knee30m
Dynamic straight leg skipping30m
Step to knee jogging (step to knee height jogging)30m
Bounding for distance30m
Bounding for 10m to sprint30m
CIRCUITS x 2-3
Deep squatsx10 each
Plank with single leg liftx10 each
Push upsx10
Plank with single arm liftx10 each
Pulsing push ups (1/2 push ups)x20
Plank and holdx60 seconds
Jumping split squatsx10 each
Jump squatsx10
Single leg V-upsx10 each
Side leg liftsx10 each
Inchworm (back and forth)x5  
V-Upsx20
Burpees with jump upx10
Mountain climbersx10 each