Centurion Blog

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

Today I started a new circuit training style workout which will be performed 3 days a week and each workout forms the basis of a challenge.

In all 3 workouts the challenge is beating your previous times and anyone else who enters times too!

The workout is as follows;

Perform 10 press ups (chest to floor!)
                10 inverted rows
                10 parallel bar dips
                10 neutral grip chin ups (all the way down and up until your chin goes over the bar!)

Perform all exercises in that order as fast as you can with breaks if necessary. Your timer should start just before you drop down for your first press up and your timer should stop as soon as you finish your chin ups.

After round one rest for 2 minutes and then repeat twice more!

The final part of the challenge is a 1000m sprint on the rower, record your workout from start to finish on video and post to the comment section below.

Have fun and give it everything!

Josh.