Stian Weideman

Bodyweight
Dynamix!
The 20min Interval Circuit

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 Bodyweight Dynamix
20min Interval Circuit
Copyright © 2011 by Stian Weideman – All Rights Reserved. No part of this work may
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Disclaimer
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For more information on training programmes go to www.sportcon.co.za 2

About the Bodyweight Dynamix Circuit
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total of 20min.

About the Stian Weideman

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great children over the years that went on to become great sport stars!

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Stian Weideman
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For more information on training programmes go to www.sportcon.co.za 3

 Bodyweight Dynamix
20min Interval Circuit

BODYWEIGHT DYNAMIX CIRCUIT

Exercise Time Rest Reps Rounds

a>b#^,/E" ;T*"9 ;T*"9 A.M.R.A.P <#J#=

a<b#5P,.+ ;T*"9 ;T*"9 A.M.R.A.P <#J#=

a;b#6,*1,3 ;T*"9 ;T*"9 A.M.R.A.P <#J#=

aAb#53'&")$./ ;T*"9 ;T*"9 A.M.R.A.P <#J#=

a=b#:,)3"" ;T*"9 ;T*"9 A.M.R.A.P <#J#=

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NOTES
c.91#"2")9'*"#'/#+1"#9')9,'+#'*#3")4%)$"&#4%)#;T*"9F#?4+")#-%,#1.H"#(/'*1"&#"2")9'*"#j>#-%,#
)"*+#4%)#;T*"9#./&#+1"/#$%H"#%/#+%#"2")9'*"#j<F#G%,#9%/+'/,"#'/#+1'*#4.*1'%/#,/+'7#-%,#1.H"#
9%$37"+"&#.77#=#"2")9'*"*F

G%,#1.H"#/%0#9%$37"+"&#>#)%,/&F#V%$37"+"#!"+0""/#<#./&#=#)%,/&*F

Do this circuit twice a week for 3-weeks then take 1-week off before starting
with the circuit again!

Date

Rounds Completed

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Bodyweight Dynamix Circuit Exercise Explanations

LUNGE
1.  5+.)+#0'+1#-%,)#4""+#*'&"#!-#*'&"F#
<F# 5+"3#4%)0.)&#0'+1#-%,)#)'E1+#4%%+F
;F# N1"/#-%,#&)%3#'/+%#+1"#7,/E"#-%,)#4)%/+#4%%+#*1%,7&#)"$.'/#k.+#%/#
+1"#k%%)#./&#3%'/+"&#4%)0.)&F#
A# G%,)#4)%/+#C/""#*1%,7&#!"#!"/+#+%#YTl#./&#+1"#*1'/#3")3"/&'9,7.)#+%#
+1"#k%%)F#
=# G%,)#!.9C#4%%+#*1%,7&#!"#&')"9+7-#,/&")#-%,)#1'3*#./&#*1%,7&#*+%3#
.33)%2'$.+"7-#=9$#%44#+1"#E)%,/&F
]# G%,)#!.9C#4%%+#*1%,7&#!"#+%"#&%0/F
@# G%,)#*1%,7&")*#*1%,7&#)"*'&"#&')"9+7-#%H")#-%,)#1'3*F
U# O%#/%+#7"+#-%,)#1'3*#3,*1#%,+#+%#+1"#*'&"F
Y# 6)"**#+1)%,E1#+1"#)'E1+#1""7#+%#*+./&#!.9C#,3F

SQUAT
1.  #5"+#-%,)#4""+#*1%,7&")#0'&+1#.3.)+#a9./#*"+#.#!'+#0'&")#+%#$.C"#+1"#"2J
")9'*"#.#!'+#".*'")b#./&#4""+#*+).'E1+#%)#+%"*#3%'/+'/E#*7'E1+7-#%,+0.)&*F#
<F# 6,*1#-%,)#1'3*#!.9C#./&#*'+#&%0/#.*#-%,#0%,7&#%/#.#91.')F
;F# G%,#9./#7%%C#,3#+%#E"+#+1"#1'3*#+%#$%H"#!.9C0.)&*#".*'")F
AF# _%9,*#%/#/%+#3,*1'/E#+1"#C/""*#4%)0.)&#m#+1"-#*1%,7&#!"#'/#7'/"#0'+1#
the ankle.
=F# O)'H"#'/+%#+1"#E)%,/&#0'+1#-%,)#1""7*#.*#-%,#E%#&%0/#./&#01"/#-%,#
9%$"#!.9C#,3F
]F# 6")4%)$#+1'*#"2")9'*"#0'+1%,+#+1"#&,$!!"77*F

PUSH UP
>F# ^'"#3)%/"#a*+%$.91#+%#k%%)b#0'+1#-%,)#.)$*#*+).'E1+K#-%,)#3.7$*#k.+#
%/#+1"#k%%)K#./&#-%,)#1./&*#*1%,7&")J0'&+1#.3.)+#a%)#0'&")bF#
<F# G%,)#7"E*#*1%,7&#!"#*+).'E1+#0'+1#+1"#!.77*#%4#-%,)#4""+#+%,91'/E#+1"#
E)%,/&#./&#+1"#)"*+#%4#-%,)#7"E*#'/#+1"#.')F
;F# :"/&#-%,)#"7!%0*#./&#3,*1#+1"$#!.9C0.)&*#./&#/%+#+%#+1"#*'&"g%,+J
wards.
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-%,)#*3'/"F
=F# 6,*1#-%,)*"74#!.9C#+%#.)$*#m#"2+"/&"&#3%*'+'%/F
]F# ^.&'"*g!"E'//")*#9./#&%#+1'*#"2")9'*"#4)%$#+1"')#C/""*#a7"E*#9)%**"&b

For more information on training programmes go to www.sportcon.co.za 5

 SPIDERMAN
1.  5+.)+#'/#.#3,*1#,3#3%*'+'%/F
<F# 5+"3#4%)0.)&#0'+1#%/"#4%%+#.*#4.)#3.*+#-%,)#1./&#.*#3%**'!7"F
;F# n""3#-%,)#1'3*#7%0#+%#+1"#E)%,/&#./&#&).E#-%,)#!.9C#7"E#4%)0.)&#
,/+'7#-%,)#4)%/+#7"E#'*#9%$37"+"7-#*+).'E1+#./&#-%,#.)"#!.9C#'/#-%,)#
3,*1#,3#3%*'+'%/F
AF# O%#9%/+'/,%,*7-#4%)#+%+.7#+'$"g)"3*F

BURPEE
1.  5+.)+#'/#.#3,*1#,3#3%*'+'%/F#
<F# X,$3#-%,)#4""+#+%#-%,)#1./&*F
;F# O)%3#1'3*#&%0/#./&#D,$3#'/+%#+1"#.')#)".91'/E#.*#1'E1#.*#-%,#9./#'/#
the air.
AF# W3%/#7./&'/E#&)%3#-%,)#1'3*#./&#D,$3#-%,)#4""+#!.9C#+%#+1"#%)'E'/.7#
position.

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 !""#$"%&$''

YOU are invited to 2-Weeks FREE Training

at Sportcon Martial Arts & Fitness Centre
in Krugersdorp!
d%#+%#www.sportcon.co.za#./&#97'9C#%/#+).'/'/E#+%#(/&#%,+#$%)"#'/4%)$.+'%/#%/#1%0#+%#
E"+#-%,)#<JN""C#eI6#6.**R

For more information on training programmes go to www.sportcon.co.za 7