Bodyweight Workout: Cycle 1, Week 4, Day 1

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

The bodyweight workouts require only the space of a yoga mat. The workouts are scheduled three days per week – Monday, Wednesday, and Friday – but feel free to jump in wherever you like. Every third workout is designed to use a pull-up bar and box or bench. Please warm up the body with joint mobility or Primal Move exercises to prepare for your workout. Yoga can provide an excellent cross training workout for this programming.

Week 4, 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


4 Rounds:

30 seconds of Bird Pickers (right leg)
30 seconds of Bird Pickers (left leg)
10 Unbroken Knees to Elbows

1 minute Janda Situps


4 Rounds:

30 seconds Plank to Push Up (alternating sides)
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 Situps


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 on the 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

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