Name: Playbook - Chris Chang - 21-15-9 Bodyweight Challenge
Uploaded: 2021-01-18T11:48:13.715Z
Duration: 5 min
Description: 21-15-9 Bodyweight Challenge

Kylan

This workout comes in the form of a challenge.  Perform the prescribed exercises and reps as fast as possible.  You can take breaks in between, but realized it will come at the cost of your time.  

Review exercises before beginning.  Set the custom timer for 5:10 minutes and start when the timer reached the 5 minute mark (this will give you 10s to get setup).  If you beat the 5 minute timer, congratulations! If you were able to finish with time remaining then you really crushed it!  Note your time remaining and let me know what you got?

Are you up for the challenge?!?

Perform each exercise back to back as quickly as possible to complete the challenge. Review exercises and rep scheme before beginning.  Set custom timer for 10 minutes and start immediately.  

21 reps Exercise 1
21 reps Exercise 2
21 reps Exercise 3
15 reps Exercise 1
15 reps Exercise 2
15 reps Exercise 3
9 reps Exercise 1
9 reps Exercise 2
9 reps Exercise 3

DONE!

-Start kneeling on one knee
-Explode through the floor
-Jump for height
-Switch legs in the air
-Soft landing
-Immediately explode back up for next rep

Reps are counted each time you touch down for landing

Alternating Split Squat Jump

With hands directly below your shoulders, hold a tight plank position from head to toe.  Pull elbows out at 45 degrees to descend, the corkscrew hands through the ground to press back up without losing the plank.

Modified push-ups from the knees or inclined push up with hands elevated on a bench or couch can used as a substitute if needed.

Push-up

-Drive knee up as high as possible
-Drive opposite foot down into floor
-Reciprocate as quick as possible

Reps are counted when your Right foot hits the ground.

High Knee Sprint

21-15-9 Bodyweight Circuit

21-15-9 Bodyweight Challenge

It was a bit short for me, but enjoyed it still!

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Val Anthony Elizaga

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Paul

Victoria

LisaMarie Barrozo

Pretty nice, do you have more bodyweight ab exercises?

Todd Baldwin

Beach Body Abs

Love the mix or strenght and mobility 😊

Sara

Mobility and Strength

Brett

first workout with you, and it kicked my ass. Which workout to you suggest I should follow tomorrow?

Rohan

Shelley

Simple and Sinister Kettlebell Workout

Ruth

Cool workout. Simple enough to follow with a good sweat. Added a few pushups here and there.

21-15-9 Bodyweight Challenge

Community

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