This is one of the most challenging bodyweight workouts I’ve ever done. You’ll need a pullup bar or suspension trainer, dip bars, a fitness slider, and a box/bench/ottoman to elevate your trail leg. All of our recommended gear can be found at GardenOfGainz.com.

If you can’t do at least 10 reps in a single set on pullups or dips, modify with inverted rows/assisted pullups and pushups/assisted dips. If you can’t do sliding leg curls for whatever reason, modify with one of the hip-thrust options shown in the video.

ROUND 1

Perform each move for 40 seconds of work with no rest between moves:

1- Pullups or Inverted Rows
2- Bulgarian Split Squats- Left/Weak Side
3- Bulgarian Split Squats- Right/Strong Side

REST A MINUTE

ROUND 2

Perform each move for 40 seconds of work with no rest between moves:

1- Dips or Pushups
2- 1-Leg Sliding Leg Curl or Hip-Thrust- Left/Weak Side
3- 1-Leg Sliding Leg Curl or Hip-Thrust- Right/Strong Side

REST A MINUTE

That’s 1 cycle. Do up to 5 total cycles for a 30-minute workout.