Week 1, Day 1

Bodyweight Workout Baseline Test
You will need a stopwatch, tape measure, wall space and possibly a partner for this test.

Warm up as needed

• Max Strict Pull Ups in 1 minute (record number of pull ups)
• Max L Sit/ Max Tuck (record max hold time)
• Max Strict Push Ups in 1 minute (record number of push ups)
• Max Bodyweight Squats in 2 minutes (record number of squats)
• Max Sit Ups in 2 minutes (record number of sit ups - feet must be anchored)
• Max Handstand Hold (record max hold time)
• Splits (record depth of right and left side split)
• Seated Forward Bend Sit and Reach (touch toes and beyond record measurement)
• Center Split (record depth of split)

Record your score - you will have three attempts to test these skills in this 12 week cycle.

Day 2

You will need two blocks or paralettes, a ruler or tape measure, a stopwatch, a wall space and a yoga strap or belt.

A. 5x10 Close Grip Push Up
5x30 Seconds Cossack Squat

B. 3 Rounds:
1 Minute of Squat to Lunge Alternating Sides
1 Minute of Abdominal Bicycles

C. 4 Rounds
1 Minute of Frog Lunges

1 Minute of Scorpion Progressions

Finisher

4x

30 Seconds

Handstand Hold

Standing Forward Bend

Tuck Hold on Block or Paralettes

1x

1 Minute Each

Double Pigeon Right

Hamstring Stretch to Splits on Right

Double Pigeon Left

Hamstring Stretch to Splits on Left

Day 3

A.
5 Rounds:

3x Down Dog to Updog Stretch

10 x Squat Jumps

10 x Hindu Push Ups

10 x Superman

10 x Deck Squats

10 x Spiderman Push Ups

10 x Inchworm

10 x 1 Leg Deadlift *(on each leg)

Finisher

1x

1 Minute Each

Headstand

Forward Bend

Squat

1x

1 Minute Each

Handstand

Child’s Pose

Frog Pose

1x

Max L-sit

Click on the number below that corresponds to the week of training you're in.