The filthy 50 bodyweight workouts!
A few of my clients have requested a bodyweight workout that can be easily completed at home so with my usual maniacal genius I have written the “filthy 50” workouts.
Each workout consists of 5 exercises which will be performed in a circuit fashion for 10 repetitions. Once you have completed each of the exercises repeat the circuit again for a total of 5 rotations (hence the name filthy 50!)
Upper Body
Wide grip press ups
Dips
Pike press ups
Resistance band rows
Close grip press ups
Lower Body
Squats
Lunges
Calf Raises
Hip Extensions
Speed Skaters
Cardiovascular
Star jumps
High knees
Heismans
Mountain climbers
Burpees
Core (hold for 30 seconds instead of 10 repetitions)
Plank w/ rotation
Side Plank
Crunches
Leg Raises
Supermans
I will upload a video of each workout during the coming week but if you have any questions or comments either write them below in the comment section or email me (Josh@centuriontraining.com). Try it out and let me know how you feel afterwards but most of all have fun and get fit!!!
Joshua Mullin – Master Trainer