Bodyweight Workout: Cycle 4, Week 3, Day 2

This short 4-week cycle will focus on endurance, agility, and recovery. All workouts in this cycle are 20 minutes or less to allow extra time for mobility and recovery work.

These workouts are designed by Breaking Muscle founder Mindith Rahmat. Mindith is an RYT 500 Certified Yoga Therapist, certified CrossFit coach, and long time fitness enthusiast with extensive experience in Russian kettlebells and bodyweight exercise.

Following the programming of the last cycle and its focus on building to a strong one arm push up, this short cycle will focus on endurance, agility and recovery.  All workouts in this cycle will be 20 minutes or less allowing extra time for mobility and recovery work.

A. Mobility Workout 
Spend 5-10 minutes moving through this mobility program

Look right and left x10
Side to side x10
Up and down x10

Shrugs forward and backwards x10
Up and down x10
Chest undulations x10
Rib cage expansions x10
Straight arm circles x10
Egyptian x10
Small arm circle x10
Large arm circles x10

Side to side arms lifted x10
Side bends arms by the side of body x10
Rotations with twist right and left x10
Around the world x10
Spinal roll ups x10
Scorpions x5 on each leg

Hip circles to right x 10
Hip circles to Left x10
Slow squat to hold x10
Cossack squats x10

Knee circles x10 on each side

Ankle flexion/extension x10
Ankle rolls right and left x10
Deep squat with feet and legs together x10
Slow pistol squat (using support if needed) x5 on each side

B. 100 Reps Challenge Workout

As many reps as possible in 20 minutes:

1 x10 Flying Lunges
2 x10 Leg Kick Push Up
3 x10 Bodyweight Windmill to right
4 x10 Walkouts to fingers
5 x10 Bodyweight Windmill to the left
6 x10 Spiderman Crawl
7 x10 Flying Lunges
8 x10 Knee to Elbow Push Up
9 x10 Horse Stand Squats
10 x10 Prisoner Sit Up (hands behind head or hands in pistol grip)


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