Rhythm
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Bodyweight basics

The short circuit

Four movements. Three rounds. A clear finish line.

4 MOVEMENTS — 3 ROUNDS

START HERE IF
Familiar with the movements and ready for a circuit
BRING
Floor space
THE STRUCTURE
3 rounds · 4 movements

YOUR SESSION

Every set. Every rest.

Repeat this sequence 3 times. Rest 90 seconds between rounds.

  1. 01

    Bodyweight Squat

    10 reps

    20 sec to change movements
  2. 02

    Knee Push-Up

    8 reps

    20 sec to change movements
  3. 03

    Reverse Lunge

    6 reps per side

    20 sec to change movements
  4. 04

    Dead Bug

    6 reps per side

    90 sec between rounds; finish after round 3

Per-side targets mean left and right in every set.

Make it yours.

Take 20 seconds to change movements and 90 seconds between rounds. Reps are controlled, not a race.