MacGyver Workout 3M

by Monica

Love the MacGyver Workout? Then you're going to love the MacGyver Workout 3M.

It's simple but it's definitely not as easy as it looks and it features a couple of hybrid exercises from a bodyweight workout plan I have. The only thing you need is some 3M tape, an interval timer and a little bit of motivation.

Before you get started cut off a piece of 3M tape about 4 ft. long and stick it on the floor. This will help you get the quad squat with lateral hop just right.

Cut off another piece of 3M tape and stick it to two walls or a wall and an object (chair, shelf, etc.) that are about 5-6 ft. apart. Place the tape at about chest level. The tape isn't necessary but it does help you squat low so you work harder.

There are 3 ways to do this workout. Pick what works best for your current level of fitness. All exercises are featured in the video. The order varies depending on what option you pick.




MacGyver Workout 3M Option 1:

Perform each exercise for 45 seconds with no rest between exercises. After one round rest for 45 seconds then repeat 3 more times (4 total circuits).

Quad squat w/lateral hop 45 sec.
Lateral duck under w/jump 45 sec.
Inverted press 45 sec.
Reaching arch to squat jump 45 sec.
Plank to cobra to modified side plank 45 sec.
Diagonal bound w/floor tap and 180 jump 45 sec.


Rest 45 sec. repeat 3 more times.


MacGyver Workout 3M Option 2:

Perform the first 4 exercises tabata style and repeat 4 times. Then perform the last 2 exercises tabata style and repeat 4 times.

Quad squat w/lateral hop 20 sec. work 10 sec. rest
Lateral duck under w/jump 20 sec. work 10 sec. rest
Inverted press 20 sec. work 10 sec. rest
Reaching arch to squat jump 20 sec. work 10 sec. rest

Repeat 4 times. Add a one minute break after your second round if you need it. After 4 total rounds move on to the next two exercises.

Plank to cobra to modified side plank 20 sec. work 10 sec.
Plank to cobra to modified side plank 20 sec. work 10 sec.
Diagonal bound w/floor tap and 180 jump 20 sec. work 10 sec.
Diagonal bound w/floor tap and 180 jump 20 sec. work 10 sec.

Repeat 4 times. Add a one minute break after your second round if you need it.

MacGyver Workout 3M Hardcore Option:

Inverted press 30 sec.
Quad squat w/lateral hop 60 sec.
Lateral duck under w/jump 30 sec.
Reaching arch to squat jump 60 sec.
Plank to cobra to modified side plank 60 sec.
Diagonal bound w/floor tap and 180 jump 30 sec.

Rest 30 seconds and repeat 3 more times.

More MacGyver style exercises and Macgyver giveaway coming soon! What version of this workout did you try and what did you think?