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Bodyweight Circuit/Interval Guidelines

This program doesn’t use traditional interval training. Instead, you will perform one of the following bodyweight circuits after the strength training portion of the workout. This will be your bodyweight interval circuit conditioning.
Perform each circuit with no rest between exercises. Rest 1-minute at the end of the circuit and repeat 2 to 3 times.
Level 1 Interval Circuit Workouts
L1 Bodyweight Interval Circuit A
• Y-Squat – 12 reps
• Diagonal Lunge – 6 reps per side
• Offset (Kneeling) Pushup – 6 reps per side
• Spiderman Climb – 8 reps per side
• Jumping Jack – 60 jumps
L1 Bodyweight Interval Circuit B
• Prisoner Squat – 12 reps
• Step-up – 10 reps per side
• Push-up – Max Reps – 1 (1 rep short of failure)
• Reverse Lunge – 8 reps per side
• Squat Thrusts – 10 reps
Level 2 Interval Circuit Workouts
L2 Bodyweight Interval Circuit A
• Y-Squat – 15 reps
• Mountain Climber – 12 reps per side
• Decline Pushups – 8 reps
• 1-Leg RDL – 6 reps per side
• Burpees – 8 reps
• Squat Thrusts – 8 reps
L2 Bodyweight Interval Circuit B
• Waiters Bow – 12 reps
• Spiderman Climb – 12 reps per side
• Push-up – Max Reps – 1 (1 rep short of failure)
• Stability Ball Jackknife – 12 reps
• Jumping Jacks – 60 reps
• Plank with Arms on Ball – 30 seconds