Ashley Conrad's Clutch Life: Day 27

No matter where you are today, you can squat, crunch, and dip your way through one last bodyweight routine!

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Bodyweight exercises might not look as sexy as the ones involving racks and fully-loaded barbells, but they pay off outside the gym. The best part is that you can do them practically anywhere! The next time you find yourself without access to a gym—in a hotel, at Grandma's house, or locked up in prison—bust out a good ol' bodyweight routine!

Equipment needed today


Pull-Up Bar

Optional: Bands

Bodyweight workout Week 2
Watch the video - 48:19



Bodyweight workout
Dynamic warm-up
1

Jog in place

30 seconds
Jog in place Jog in place

2

Jumping jacks

30 seconds
Jumping Jacks Jumping Jacks

3

Butt kick

30 seconds
Butt Kicks Butt Kicks

4
Fast kick with arm circles Fast kick with arm circles

5

High knee

30 seconds
High knee High knee

Note: Each exercise should be done with an intensity of 7/10.

Stretch series
1
Seated hamstring stretch Seated hamstring stretch

2

Quad stretch

30 seconds
Quad stretch Quad stretch

3

Sumo squat stretch

30 seconds
Sumo Squat Stretch Sumo Squat Stretch

4
Dynamic Chest Stretch Dynamic Chest Stretch

5

Shoulder stretch

30 seconds
Shoulder Stretch Shoulder Stretch

6

Triceps stretch

30 seconds
Triceps Stretch Triceps Stretch

7

Hip-flexor stretch

30 seconds
Hip-flexor stretch Hip-flexor stretch

8

Knee across body

30 seconds
Knee across body Knee across body

9
Seated Glute Stretch Seated Glute Stretch

Circuit 1: 3 rounds
1

Plank jack

20 seconds
Plank jack Plank jack
Alternating reverse lunge Alternating reverse lunge

Push-up

20 seconds
Push-up Push-up
Vertical Mountain Climber Vertical Mountain Climber

Dip

20 seconds
Dip Dip

Air squat

20 seconds
Air squat Air squat

Pull-up

20 seconds
Pull-up Pull-up

Note: Each exercise should be done with an intensity of 10/10.

Circuit 2 (core): 3 rounds
1

Russian twist

20 seconds
Russian Twist Russian Twist

Plank

20 seconds
Plank Plank

Hip raise

20 seconds
Hip raise Hip raise
Alternating heel touch Alternating heel touch

Seated scissor kick

20 seconds
Seated scissor kick Seated scissor kick

Plank step-up

20 seconds
Plank step-up Plank step-up

Plank walk-out

20 seconds
Plank Plank

Cross crunch

20 seconds
Cross crunch Cross crunch

Bicycle crunch

20 seconds
Bicycle crunch Bicycle crunch

Glute bridge

20 seconds
Glute bridge Glute bridge

Quadruped bird dog

20 seconds
Quadruped bird dog Quadruped bird dog

Note: Each exercise should be done with an intensity of 10/10.

Optional cool-down: Stretch series
1
Seated hamstring stretch Seated hamstring stretch

2

Quad stretch

30 seconds
Quad stretch Quad stretch

3

Sumo squat stretch

30 seconds
Sumo Squat Stretch Sumo Squat Stretch

4
Dynamic Chest Stretch Dynamic Chest Stretch

5

Shoulder stretch

30 seconds
Shoulder Stretch Shoulder Stretch

6

Triceps stretch

30 seconds
Triceps Stretch Triceps Stretch

7

Hip-flexor stretch

30 seconds
Hip-flexor stretch Hip-flexor stretch

8

Knee across body

30 seconds
Knee across body Knee across body

9
Seated Glute Stretch Seated Glute Stretch



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