Cycle 10 of the bodyweight workouts will focus on flexibility, agility and recovery. All workouts in this cycle with be twenty minutes or less, allowing extra time for the pre- and post-workout mobility, flexibility, and recovery work.

 

The workouts post on Mondays. There are three workouts per week. We suggest M/W/F, but any days work as long as you get at least one rest day between workouts.

 

Post your workout results, comments, and questions to the Breaking Muscle forum.

 

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Mobility Before Each Workout:

  • Hip Circles 5 in each direction
  • Hip Rotation on All Fours *3-5 on each side
  • Toes Stretch Hold 30 Seconds x2
  • From Standing to Squat and Hold for 30 Seconds x4
  • Therapy Sumo Squat at Wall x4 with a 5 Second Hold at the Bottom
  • Toe Squat 30 Seconds x2
  • Scorpion x5 on each side
  • Supine Shoulder Opening x 30 Seconds on Each Side
  • Up Dog to Down Dog x 5-10

 

Week 12, Day 1

 

Workout:

3x

  • 25 Body Weight Squats
  • 25 Body Weight Walking Lunges Right and Left
  • 15 Push-Ups

 

4x

  • 30 seconds of RKC Plank
  • 30 seconds of Bridge

 

Mobility after Workout

Happy Baby 1 Minute

Splits 2 Minutes on Right SIde

Cobbler's Pose 1 Minute

Splits 2 Minutes on Left Side

 

Week 12, Day 2

 

Workout:

5x

  • 5 Downdog to Updog
  • 10 Squat with Kick Through Right and Left
  • 5 Pistol to Prisoner Sit Up
  • 5 Walk out to Push Up

 

Mobility after Workout

Single Pigeon on  Right Side 2 Minutes

King Pigeon on the Right Side 1 Minute

Single Pigeon on Left Side 2 Minutes

King Pigeon on the Left Side 1 Minute

 

Week 12, Day 3

 

Workout:

4x

  • 10 Bulgarian Split Squats Right and Left
  • 10 Close Grip Push Ups
  • 10 Alternating Forward Lunges Right and Left
  • 10 Slow Janda Sit ups

 

Mobility after Workout

Happy Baby 1 Minute

Splits 2 Minutes on Right SIde

Cobbler's Pose 1 Minute

Splits 2 Minutes on Left Side

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