If you’re into fast, effective workouts you can do anywhere—especially the kind that feel easy at first but sneak up on you—you’re going to love this one.
It’s also straight out of my Project Bodyweight³ program—my no-gym, bodyweight-only training system for Spring 2025:
-> https://forestvance.lpages.co/project-bodyweight3-cubed/
This plan is inspired by the workouts I did to prep for college football… and heavily influenced by legends like Herschel Walker, who built an elite physique using just bodyweight movements.
Let’s jump in:
EMOM Death Circuit – Bodyweight Edition
You can stop after 3 rounds (15 minutes total)…
Or you can go full savage and do the Death Circuit version:
Keep going until you can’t finish the reps in the minute.
How it works:
Start a new movement every minute on the minute.
Do the reps, rest for the remainder of the minute.
When you can’t finish in time—it’s over.
The Circuit:
- Minute 1: 20 Air Squats
- Minute 2: 12 Hand-Release Push-ups (pull those elbows back and squeeze your back at the bottom)
- Minute 3: 10 Dead Bugs per side (slow and controlled)
- Minute 4: 20 Lateral Skater Hops per side (stick the landing!)
- Minute 5: Rest / Recovery Breathwork
- Minutes 6–10: Repeat the sequence
Option 1: Standard Version – 3 Rounds = 15 minutes
Option 2: Death Circuit Version – Keep going until you can’t complete a round
This one checks all the boxes:
- ✅ Upper body
- ✅ Lower body
- ✅ Core
- ✅ Posterior chain
- ✅ Conditioning
- ✅ Mental toughness
Want more workouts like this one?
They’re built into the SHRED phase of Project Bodyweight³—designed to cut fat, build lean muscle, and ramp up endurance with nothing but bodyweight.
You can do them at home, in your garage, on the road—wherever.
No gym, no problem.
If you liked this one…
You’ll love the full Project Bodyweight³ system.
Here’s what you get when you join:
- ✅ The full SHRED, STRENGTH, and BEAST phases (21-day + 12-week + 6-week)
- ✅ Bonus: No Gym? No Excuse! – my OG bodyweight transformation guide
- ✅ Coaching-style walkthroughs and step-by-step daily plans
Train like an athlete. Get lean like a fighter. Move like a machine.
Grab it here:
👉 https://forestvance.lpages.co/project-bodyweight3-cubed/
Train hard and talk soon –
– Forest
ForestVanceTraining.com
KettlebellBasics.net