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 3

Day 1: Interval Day

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


1 minute Squat-Thrust-Burpee
1 minute Strict Push Ups
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 of 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 


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
Push Ups
Alternating Lunges


Rest at least 2 minutes


Hollow Rock


Day 3: Strength Focus

4x Max Effort Pull Ups
4x 10 Dragon Flags
Rest 2 minutes between sets


5 rounds:
5 Dips with box
10 Box Jumps
15 Janda Sit Ups