Body Weight Countdown Workout

image3 exercises. Strength, Endurance, Cardio, and Core. One REALLY tough workout. I was literally dripping in sweat (!)

Are you up for the challenge???

This ADVANCED workout consists of a HIGH volume of repetitions.  This circuit is designed to keep your heart rate up the entire time, which will blast fat and keep your metabolism high for hours after you finish. Push your endurance levels while strengthening and tightening!

Take 3 exercises; one strength, one plyo/cardio drill, and one core exercise. These include:
Pushups (strength/endurance)
Squat Jumps (plyo)
V-Ups (core)

These are all compound exercises, which means they involve multiple joints and muscle groups. This workout only contains three exercises, however you will target your chest, shoulders, triceps, entire core, quads, glutes, hamstrings, and calves!

For detailed explanations on these exercises, please visit these links:


Squat Jumps: ( I keep my arms down and “press down” as I jump up)


The first set you will preform 20 reps of each exercise (pushups, squat jumps, and v-ups). Then, on each next set, you will decrease your reps by 1. So…

2nd set: 19 pushups, 19 squat jumps, 19 v-ups

3rd set: 18 pushups, 18 squat jumps, 18 v-ups….and so on….

The goal is to get to the last set of 1 rep of each.

Disclaimer: This is NOT easy. At all.

Repeat, after I finished the set of 17 reps, I thought, “What the heck did I get myself into?!
BUT, it does get “easier” because each set contains less reps. Rest when needed, but focus on keeping a good pace and pushing yourself.

***I must stress the importance of keeping proper form with full range of motion and a controlled pace throughout this workout. The goal is to complete these exercises with as little as rest as possible, because this will keep your heart rate up, burning calories and provide the best results. However, do not feel the need to rush and sacrifice your form in order to “get done faster”. You are competing against yourself, not against the clock.***

At the end of the workout, you will have completed 210 REPS OF EACH EXERCISE! 630 REPS TOTAL!!!

Here are some modifications and tips for your best workout:

  • Make sure you warm up for at least five minutes before starting. Run in place, jump rope, etc. in order the blood flowing and your body ready!
  • Start with a lower amount of reps. You can start at 15, or even 10 reps of each, and you could even stop at 5 reps (instead of 1).
  • Try to preform the pushups on your toes, with your body in a straight line, not letting your hips drop lower than your chest.
  • You may preform all the pushups from a modified position (on your knees). Make sure to follow proper form and aim for full range of motion.
  • Substitute a different cardio/plyo exercise for squat jumps. Some examples of the same intensity would be burpees, low-jacks, or mountain climbers.
  • Lower the intensity by doing jumping jacks or body weight squats/sit to stands instead of squat jumps.
  • Change the V-ups to another core exercise such as bicycle crunches, reverse crunches, leg lifts, etc.

Give this workout a try! It is sure to be tough, but it will be WORTH IT! Don’t quit and give it 100% effort! 🙂

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