Cycle eleven of the bodyweight workout series focuses on developing balance and strength with the use of one-limbed movements. This combination of bodyweight exercises will challenge your strength, balance, and flexibility. These workouts are programmed three days per week.

Equipment needed:  Yoga mat, wall space, 2x4 wooden plank or beam, swiss ball and pull up bar.


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



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 13

Day 1

5x5 One Legged Squat
5x5 Inchworm Push Ups
5x10 Lunges *on each leg


3x20 Seconds RKC Plank
3x5 Balance Beam Squats
3x15 Knees to Elbows


Day 2

5x10 Prisoner Sit Ups
5x10 Squat to Lunge *alternating legs
5x 30 Seconds Side Plank to Push Up


4x30 Seconds Low Cossack Switch
4x30 Seconds Bridge Hold
4x5 V Up


Day 3

3x25 Side to Side Air Squats
3x30 Seconds Banana Roll (Hollow Rock to Superman Hold and Back)
3x20 Walking Split Squat on Beam *alternating sides


3x30 Seconds Spiderman Push Up
3x30 Seconds Reverse Plank
3x1 Wall Walk to Bridge and Up