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Bodyweight Workout For Strength & Endurance

Bodyweight Workout For Strength & Endurance

Written by
July 15, 2014
Updated May 15, 2020

Workout Summary

Mark de Grasse created bodyweight workout geared for strength and endurance. The bodyweight training workout involves some beginner and moderate level bodyweight exercises. Simpler bodyweight exercises could be substituted for the more difficult ones during the workout.

Workout Instructions

Perform as many reps as possible in given time frame before moving onto next exercise. Once completed with group rest for 45-60 seconds and repeat for a total of 5 rounds. Perform the same sequence for the group B but for a total of 4 rounds.

A1: Hand Walk Out to Extended Push Up – 5 rounds x 45 sec
A2: Split Squat Jump – 5 rounds  x 45 sec
A3: Hop Out – 5 rounds x 45 sec
A4: Gladiator Hold – 5 rounds x 30 sec (each side)
B1: Butterfly Sit Up – 4 rounds x 60 sec

Other Workout Details

Workout Created by: Mark de Grasse
Workout Demonstrated by: 
Bernie Wallner
Equipment Used: 

Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.
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