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
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).
1 Minute of Squat to Lunge Alternating Sides
1 Minute of Abdominal Bicycles
Max Handstand Hold at Wall
30 Seconds Spiderman Push Up Right Side
30 Seconds Janda Sit Ups
30 Seconds Spiderman Push Ups Left Side
30 Seconds Janda Sit ups