Doing Pushups

Circuit Strength Training

With little to no equipment, you can still gain strength. This workout has it all: calisthenics, plyometrics, pushing, pulling, and working you while you stay in your living room. This is a great bodyweight workout routine.

During this workout, you will...

  • Learn proper form while doing bodyweight exercises.

  • Jump and move for that dynamic movement.

  • Gain mobility, speed, agility, and quickness.

  • Increase your core strength.

  • Gain flexibility doing full range of motion exercises.

  • Develop better workout habits to propel you past your competition.

  • And, much, much more.

Advantages of Bodyweight 


A reason why bodyweight exercises are so great is that you can combine cardio and strength training. Cardio sessions like 60 seconds of high-knees in a circuit of strength movements like lunges or set of push-ups can keep your heart pumping while still promoting strength and muscle development.

Other Advantages...

  • Super effective workout routines.

  • Maintain a healthy bodyweight

  • No to minimal costs involved

  • Build up core strength

  • Easy Progression

  • Anywhere, Anytime training

  • Safe and Easy to follow exercises

  • Enhanced flexibility

  • Improved coordination and balance

  • Strength and Muscular gains

  • Combine Cardio and Strength training

  • Perfect for everyone (ages 8 and up)

  • Improves mental health

Jumping Rope
CBH Sports is an Affiliate of Brute Force and PT Distinction. You will see some Brute Force and PT Distinction exercises on the program.
Exercise Example

How to perform Lateral Lunges...

  1. Start with your feet slightly wider than hip-width apart. Roll your shoulders back and down, and stand tall—no slouching. You want to maintain a flat back throughout this movement, so lock your proper posture from the beginning.

  2. Take a BIG step to the side and bend this supporting knee until it reaches a 90 degree angle. It doesn’t matter which side you start with—just make sure it is not so big that you cannot support your weight. 

  3. Push up, driving up through the heel of your bent leg and come back to centre. Perform on the other side, or, perform again on the same side. Either option is fine, as long as you are training both sides of your body equally. If you do repeat the move on the same side, bear in mind you will end up doing more reps on each leg, which will be more challenging for a beginner.