Killer Bodyweight Workout for Guys & Girls

by Sarah on June 17, 2014 · 6 comments

This workout video was made for my male viewers and also my ladies who want to workout with their hubby’s (or roommates). My buddy Derek Durkin, Barry’s Bootcamp ladies man, helped me out by putting this routine together that we think is perfect for all your romantic getaways including honeymoons!

This is a HARD freaking workout. Be warned. There are modifications so don’t be afraid to take them. It is supposed to only take 15 painfully long minutes – according to Derek – but I won’t hold it against you if you take breaks in between circuits. Watch the video above and see the workout guide below.

The Workout

Each circuit is 3 minutes long. You repeat the exercises without resting for the duration of the 3 minutes, then you switch to a new set of exercises. There are 5 circuits.

Warm up on your own. Go for a 5-15 minute jog.

Circuit #1: 10 jump lunges, 10 squats, 9 jump lunges, 9 squats, 8 jump lunges, 8 squats, 7 jump lunges, 7 squats… continue until time is up.
Circuit #2: 10 second forearm plank hold, 5 walking planks (forearm plank to high pushup position), 5 pushups. Repeat for 3 minutes.
Circuit #3: 20 bicycle crunches, 5 sit ups, repeat for 3 minutes.
Circuit #4: 5 High plank cross body twists on right, 10 donkey kicks on right, switch sides, keep repeating until 3 minutes are up.

  • I’ll explain since this is the least straight forward one. Start in high plank position and bring right knee to left elbow. Do that 5 times then bend your right knee and do 10 donkey kicks kicking your heel up to the sky. Beginners can lower their left knee to the ground for this move as holding a plank for 3 minutes will be challenging for most of my lady readers. [video demo]

Circuit #5: 20 mountain climbers, 5 burpees with jump at top, repeat until death… just kidding, only three minutes :)

Make it a Barry’s special by adding some intervals running before and after the body weight couples workout.

Question of the day: Do you enjoy time based workouts or rep based better when working out on your own?

{ 6 comments… read them below or add one }

1 Audrey @ In Shape Cupcake June 17, 2014 at 12:45 pm

I like rep based workouts mostly, but every once in a while a time based workout can be fun.
Great workout, must try it out!


2 Heather @fitncookies June 17, 2014 at 12:59 pm

I actually just shared a ladder workout like your first circuit. I like both time and reps. It’s good to switch them up!


3 Livi June 17, 2014 at 1:22 pm

How awesome! Cant wait to try this with my boy!


4 Polly @ Tasty Food Project June 17, 2014 at 3:33 pm

Looks like a great challenging workout! Can’t wait to show this to my husband!


5 Viviana June 18, 2014 at 7:59 pm

Loooove this workout! Finished it in 18:30. Took a few breaths Here and there. I modified #4 because my side has been bothering me so I did kicks then held plank for how quick and effective it is. #1 was the most challenging for me too: ).now arms are jello!


6 Julie Smith June 26, 2014 at 3:23 am

Hey Sarah! You have a nice blog here. I’m looking forward to try this workout with my man this weekend. Thanks a lot!


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