Welcome to another fabulous edition of Workout Wednesday! So this week I am adding a little twist to the workout I am sharing with you.  I have previously shared workouts that could be done stand alone or as part of a training program.  However, today I am going to share with you a bodyweight workout and if you follow the link at the bottom of the page you can participate in an 8 week training cycle with all the information being provided over at Jonny Hinds Blog. 

Today’s circuit comes from Jonny Hinds of the Monkey Bar Gym (MBG) fame (as well as creator of some great training tools: power wheel,etc…).  Jonny is one strong dude and he uses straight forward training methods, primarily bodyweight exercises, plus he eats avegan diet.  The primary theme you will see on Jonny’s blog is to keep it simple.  So the format he follows is MBG1 = Yoga, MBG 2 = Workout, MBG 3 = Plant based nutrition.

Today’s Workout: Boomerang

45 seconds of work and 45 seconds of rest per exercise.  Follow the exercises in order and move down the list as you complete them.

HSPU’s  (handstand push ups) Bar MU’s (bar muscle ups) Dips  Kips Push ups – (chest to floor) JGXT MU’s –  (jungle gym xt muscle ups at 90 degrees) 12″ parallette dips   Body rows –  (touch hands to ribs)

Total the number of completed repetitions because time you perform this exercise you will want to increase that number.

Here is the link to the guidelines and details to follow along on the free 8 week training and restoration cycle (you can check Jonny’s blog weekly for continued tips and info):

Here is the

So you can either do just the workout above and call it a day OR you can read the guidelines and download the worksheet for a life changing 8 weeks. 

Good Luck,

Richard