Welcome to the cycle of GWODs programmed by Chris Freytag! Chris is bringing you the next month of workouts, and we're excited to hear what you think. Have any questions or comments? Drop us a line: gwod [at] greatist.com!

Want more from Chris? Check out her website and Follow her on Twitter!

This week is all about fast-paced bodyweight circuit training.

It helps to have a timer to be accurate with the intervals. I use the Tabata Pro App on my iPhone or iPad, which costs about $2.99, and set it for 10 segments of 1 minute's work and 15 seconds' rest.

IF YOU WORK OUT 2 DAYS A WEEK

Perform each exercise for one minute, rest for 15 seconds, then move onto the next.

  1. Invisible Jump rope
  2. Burpees
  3. Prisoner squats (hands behind the head)
  4. Pushups with shoulder taps
  5. Power skipping in place (basically running in place with high knees)
  6. Single leg squats: 30 sec right/ 30 seconds left (substitute with alternating lunge jumps if you're not yet able to perform single leg squats)
  7. Flutter kicks
  8. Diamond pushups
  9. Mountain climbers
  10. Bicycle crunches

Rest for one minute. Repeat the entire circuit twice.

Cool down and stretch.

if you work out 3 days a week

Rest.

If you work out 4 days a week

Perform each exercise for one minute, rest for 15 seconds, then move onto the next.

  1. Down dog push ups
  2. Alternating lunge jumps
  3. Alternating step ups (use a high bench)
  4. Tricep dips off of a bench or chair (don't go too deep!)
  5. Skaters
  6. V-ups
  7. Plank hold
  8. Jumping jacks
  9. Burpees
  10. Russian twist

Rest for one minute. Repeat the entire circuit twice.

Cool down and stretch.

You're all done! For some more healthy motivation from Chris Freytag, check out her books:

Get Started with Clean Eating
Get Started with Weight Management

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