The bodyweight workouts require only the space of a yoga mat. The third cycle continues to focus on building up to a one-arm push up. The workouts are scheduled three days per week – Monday, Wednesday, and Friday – but feel free to jump in at any time. Please warm up your body with joint mobility to prepare for your workout. Yoga can provide excellent cross-training for this programming.
Week 5, Day 3
A.
Spend 10-15 minutes working through one arm push up variations and progressions (try to work through at least 5 sets of 1-3 on each side with wide legs).
B.
3 Rounds:
1 Minute of Squat to Lunge Alternating Sides
1 Minute of Abdominal Bicycles
Max Handstand Hold at Wall
C.
4 Rounds:
30 Seconds Spiderman Push Up Right Side
30 Seconds Janda Sit Ups
30 Seconds Spiderman Push Ups Left Side
30 Seconds Janda Sit ups
