8-count bodybuilder breakdown pyramid

A couple of days ago, I posted a challenge on my StrengthPLUS facebook page relating to the 8-count bodybuilder exercise that I wrote about a while ago. The challenge was to complete as many reps of this exercise as you could in 10 minutes.

Yesterday, I decided to take the challenge myself and after doing my usual morning workout, I set my timer and proceeded to do as many reps of the exercise as I could. Since I was doing it on the boat though, I could not do the jumps but I still found it challenging enough. My score? 103 reps! Next time when I go to shore to workout, I’ll try this again with the jumps.

Here’s another way to use the 8-count bodybuilder for a workout:

Each part of the 8-count bodybuilder is broken down into 9 exercises/combinations. Complete each 10 times for the first round, 9 times for the second round, 8 times for the third round, and so on until you reach 2 reps of each exercise. Watch the video and refer to the descriptions below to see how each exercise is performed.

Exercises/Combinations:

1. Hindu squats
2. Half squat thrusts
3. Squat thrusts
4. Plank jacks
5. Squat thrusts with plank jacks
6. Push ups
7. Squat thrusts with plank jacks and push ups
8. Jump ups
9. Burpees* with plank jacks, push ups and jump ups

*Note: The difference between a burpee and squat thrust is the jump at the end

Take rests whenever you need to but strive to complete the workout in the shortest amount of time as possible.

Description of exercises:

Hindu squat–>

• Start with your feet shoulder-width apart.
• Keeping your back as straight as possible, lower your body by bending your knees.
• Toward the bottom of the movement, come up on your toes, keeping your back straight and touch the floor with your hands.
• Straighten your legs by pushing off your toes and press your heels to the floor and return to the starting position.
• Repeat for the set number of reps.

Half squat thrusts–>

• From a plank position, jump your feet in towards your chest and then back out for the set number of reps.

Squat thrusts–>

• Start standing with your feet shoulder width apart.
• Squat down and place your hands on the floor.
• Jump both feet back so you get in a plank.
• Jump both feet back in towards your chest.
• Stand up.
• Repeat for the set number of reps.

Plank jacks–>

• From a plank position, jump both legs apart.
• Jump them back together.
• Repeat for the set number of reps.

Squat thrusts with plank jacks–>

• Do the same as the squat thrust but add in the plank jack.

Push ups–>

• We’ve all done these before right?

Squat thrusts with plank jacks and push ups–>

• You guessed it… same as the squat thrust but add in the plank jack and a push up.

Jump ups–>

• From a standing position, bend your knees slightly.
• Jump up as high as you can.
• Repeat for the set number of reps.

Burpees with plank jacks, push ups and jump ups–>

• An 8-count bodybuilder!

Have fun!