Bodyweight Workout: Cycle 1, Week 2

Don’t let lack of exercise equipment stop you from getting strong. These bodyweight workouts require minimal equipment and only the space of a yoga mat.

Week 2

Day 1: Interval Day

Rest 1 minute between sets.

1 minute Squat-Thrust-Burpee
1 minute Strict Push Ups
1 minute Alternating Abdominal Bicycles

4 Rounds:

  • 30 seconds Handstand Hold
  • 30 seconds Air Squats

1 minute Double Raised Legs

2 Rounds:

  • 1 minute of Jump Squats
  • 10 Forward Lunges on right and left leg

1 minute Janda Sit Ups

4 Rounds:

  • 30 seconds Plank to Push Up, alternating arms
  • 30 seconds Star Jumps

1 minute Alternating Abdominal Single Leg Lift Twist


2 Rounds:

  • 1 minute of Inchworm Push Ups
  • 1 minute of Lunges

1 minute Kimura Sit Ups


2 Rounds:

  • 1 minute of Alternating Air Squat with a kick
  • 5 Diamond Push Ups
  • 20 seconds Plank


1 minute Burpee, with alternating side jump to right and left
1 minute Forward Bend to Kick-Through, alternating right and left
1 minute Abdominal Around the Worlds


4 Rounds:

  • 30 seconds of Dive Bomber Push Ups to Cobra
  • 30 seconds Alternating One Arm Tapping Push Up or Clapping Push Up

1 minute Double Raised Legs

Day 2: Tabata Day

For twenty seconds do as many reps of the exercise as you can with good form then rest for 10 seconds. Repeat this seven more times for a total of eight intervals.


Air Squats
Air Squats
(Rest as needed)

Slide Plank (alternating right and left)
Forearm Plank

Day 3: Strength Focus

4x Max Effort Push Ups, minus 1
4x 10 Unbroken Toes to Bar
Rest 2 minutes between sets.

3 Rounds:

  • 5 Pull Ups
  • 10 Box Jumps
  • 20 Slow Alternating Abdominal Bicycles