Bodyweight Workout Cycle 10 Archives - Breaking Muscle https://breakingmuscle.com/tag/bodyweight-workout-cycle-10/ Breaking Muscle Tue, 25 Oct 2022 16:40:43 +0000 en-US hourly 1 https://wordpress.org/?v=6.3.1 https://breakingmuscle.com/wp-content/uploads/2016/11/cropped-bmlogowhite-red-120x68.png Bodyweight Workout Cycle 10 Archives - Breaking Muscle https://breakingmuscle.com/tag/bodyweight-workout-cycle-10/ 32 32 Flexibility, Agility and Recovery with Natural Movement https://breakingmuscle.com/flexibility-agility-and-recovery-with-natural-movement/ Mon, 13 Apr 2015 17:32:20 +0000 https://breakingmuscle.com///uncategorized/flexibility-agility-and-recovery-with-natural-movement Week 1, Day 1 3x 20 Body Weight Squats 20 Body Weight Walking Lunges Right and Left 10 Push-Ups 4x 30 seconds of RKC Plank 30 seconds of Bridge Mobility after Workout ½ Split Right Side 1 minute ½ Split Left Side 1 minute Double Pigeon Right Side Double Pigeon Left Side Day 2 Workout: 5 rounds: 5...

The post Flexibility, Agility and Recovery with Natural Movement appeared first on Breaking Muscle.

]]> Week 1, Day 1

3x

  • 20 Body Weight Squats
  • 20 Body Weight Walking Lunges Right and Left
  • 10 Push-Ups

4x

  • 30 seconds of RKC Plank
  • 30 seconds of Bridge

Mobility after Workout

  • ½ Split Right Side 1 minute
  • ½ Split Left Side 1 minute
  • Double Pigeon Right Side
  • Double Pigeon Left Side

Day 2

Workout:

5 rounds:

  • 5 Pull ups
  • 5 Cossack Squats Right and Left
  • 5 Knees to Elbow
  • 5 Pistol Squats
  • 10 Slow Janda Sit ups

Mobility after Workout:

  • Happy Baby 1 Minute
  • Supine Eagle Pose Right Side 1 Minute
  • Happy Baby 1 Minute
  • Supine Eagle Pose Left Side 1 Minute

Day 3

4 Rounds:

  • 10 Horse Stance Squats
  • 5 Bodyweight Windmill to Right
  • 5 Low Cossack Switch Right and Left
  • Bodyweight Windmill to the Left
  • 10 Horse Stance Squats
  • 10 Prisoner sit up *hands behind head or hands in pistol grip

Mobility after Workout:

  • Frog Pose at Wall 2 Minutes
  • Wide Legged Pose at Wall 1 Minute
  • Legs up Wall 5 Minutes

Click on the number below that corresponds to the week of training you’re in.

Week 2, Day 1

3 rounds:

  • 20 Body Weight Squats
  • 20 Body Weight Walking Lunges Right and Left
  • 10 Push-Ups

4 rounds:

  • 30 seconds of RKC Plank
  • 30 seconds of Bridge

Mobility after Workout:

  • ½ Split Right Side 1 minute
  • ½ Split Left Side 1 minute
  • Double Pigeon Right Side
  • Double Pigeon Left Side

4 rounds:

  • 30 seconds of Side Plank
  • 30 seconds of Bridge

Day 2

5 rounds:

  • 5 Downdog to Updog
  • 10 Squat with Kick Through Right and Left
  • 5 Pistol to Prisoner Sit Up
  • 5 Walk out to Push Up

Mobility after Workout:

  • Happy Baby 1 Minute
  • Supine Eagle Pose Right Side 1 Minute
  • Happy Baby 1 Minute
  • Supine Eagle Pose Left Side 1 Minute

Day 3

4 Rounds:

  • 10 Bulgarian Split Squats Right and Left
  • 10 Close Grip Push Ups
  • 10 Alternating Forward Lunges Right and Left
  • 10 Slow Janda Sit ups

Mobility after Workout:

  • Frog Pose at Wall 2 Minutes
  • Wide Legged Pose at Wall 1 Minute
  • Legs up Wall 5 Minutes

Click on the number below that corresponds to the week of training you’re in.

Week 3, Day 1

3 rounds:

  • 20 Body Weight Squats
  • 20 Body Weight Walking Lunges Right and Left
  • 10 Push-Ups

4 rounds:

  • 30 seconds of RKC Plank
  • 30 seconds of Bridge

Mobility after Workout:

  • ½ Split Right Side 1 minute
  • ½ Split Left Side 1 minute
  • Double Pigeon Right Side
  • Double Pigeon Left Side

4 rounds:

  • 30 seconds of Side Plank
  • 30 seconds of Bridge

Day 2

Workout:

5 rounds:

  • 5 Pull ups
  • 5 Cossack Squats Right and Left
  • 5 Knees to Elbow
  • 5 Pistol Squats
  • 10 Slow Janda Sit ups

Mobility after Workout:

  • Happy Baby 1 Minute
  • Supine Eagle Pose Right Side 1 Minute
  • Happy Baby 1 Minute
  • Supine Eagle Pose Left Side 1 Minute

Day 3

4 Rounds:

  • 10 Horse Stance Squats
  • 5 Bodyweight Windmill to Right
  • 5 Low Cossack Switch Right and Left
  • Bodyweight Windmill to the Left
  • 10 Horse Stance Squats
  • 10 Prisoner sit up *hands behind head or hands in pistol grip

Mobility after Workout:

  • Frog Pose at Wall 2 Minutes
  • Wide Legged Pose at Wall 1 Minute
  • Legs up Wall 5 Minutes

Click on the number below that corresponds to the week of training you’re in.

Week 4, Day 1

3x

  • 25 Body Weight Squats
  • 25 Body Weight Walking Lunges Right and Left
  • 15 Push-Ups

4x

  • 30 seconds of RKC Plank
  • 30 seconds of Bridge

Mobility after Workout:

  • Full Split 1 minute
  • Single Pigeon Right Side 1 Minute
  • Full Split 1 minute
  • Single Pigeon Left Side 1 Minute

Day 2

Workout:

5x

  • 5 Downdog to Updog
  • 10 Squat with Kick Through Right and Left
  • 5 Pistol to Prisoner Sit Up
  • 5 Walk out to Push Up

Mobility after Workout:

Half Happy Baby 1 Minute

  • Supine Splits 30 Seconds
  • Half Happy Baby 1 Minute
  • Supine Splints 30 Seconds
  • Cobblers Pose 1 Minute

Day 3

Workout:

4x

  • 10 Bulgarian Split Squats Right and Left
  • 10 Close Grip Push Ups
  • 10 Alternating Forward Lunges Right and Left
  • 10 Slow Janda Sit ups

Mobility after Workout:

  • Frog Pose 2 Minutes
  • Wide Legged Pose Forward Bend 1 Minute
  • Child’s Pose 1 Minute

Click on the number below that corresponds to the week of training you’re in.

Week 5, Day 1

3x

  • 25 Body Weight Squats
  • 25 Body Weight Walking Lunges Right and Left
  • 15 Push-Ups

4x

  • 30 seconds of RKC Plank
  • 30 seconds of Bridge

Mobility after Workout:

  • Full Split 1 minute
  • Single Pigeon Right Side 1 Minute
  • Full Split 1 minute
  • Single Pigeon Left Side 1 Minute

Day 2

5x

  • 5 Pull ups
  • 5 Cossack Squats Right and Left
  • 5 Knees to Elbow
  • 5 Pistol Squats
  • 10 Slow Janda Sit ups

Mobility after Workout

  • Half Happy Baby 1 Minute
  • Supine Splits 30 Seconds
  • Half Happy Baby 1 Minute
  • Supine Splints 30 Seconds
  • Cobblers Pose 1 Minute

Day 3

4x

  • 10 Horse Stance Squats
  • 5 Bodyweight Windmill to Right
  • 5 Low Cossack Switch Right and Left
  • 5 Bodyweight Windmill to the Left
  • 10 Horse Stance Squats
  • 10 Prisoner sit ups *with hands behind head or hands in pistol grip

Mobility after Workout:

  • Frog Pose 2 Minutes
  • Wide Legged Pose Forward Bend 1 Minute
  • Child’s Pose 1 Minute

Click on the number below that corresponds to the week of training you’re in.

Week 6, Day 1

3x

  • 25 Body Weight Squats
  • 25 Body Weight Walking Lunges Right and Left
  • 15 Push-Ups

4x

  • 30 seconds of RKC Plank
  • 30 seconds of Bridge

Mobility after Workout:

  • Full Split 1 minute
  • Single Pigeon Right Side 1 Minute
  • Full Split 1 minute
  • Single Pigeon Left Side 1 Minute

Day 2

Workout:

5x

  • 5 Downdog to Updog
  • 10 Squat with Kick Through Right and Left
  • 5 Pistol to Prisoner Sit Up
  • 5 Walk out to Push Up

Mobility after Workout:

  • Half Happy Baby 1 Minute
  • Supine Splits 30 Seconds
  • Half Happy Baby 1 Minute
  • Supine Splits 30 Seconds
  • Cobblers Pose 1 Minute

Day 3

Workout:

4x

  • 10 Bulgarian Split Squats Right and Left
  • 10 Close Grip Push Ups
  • 10 Alternating Forward Lunges Right and Left
  • 10 Slow Janda Sit ups

Mobility after Workout:

  • Frog Pose 2 Minutes
  • Wide Legged Pose Forward Bend 1 Minute
  • Child’s Pose 1 Minute

Click on the number below that corresponds to the week of training you’re in.

Week 7, Day 1

Workout:

3x

  • 25 Body Weight Squats
  • 25 Body Weight Walking Lunges Right and Left
  • 15 Push-Ups

4x

  • 30 seconds of RKC Plank
  • 30 seconds of Bridge

Mobility after Workout:

  • Forward Bend 2 Minutes
  • Wide Legged Forward Bend with Twist to Right and Left 1 Minutes each Side
  • Center Split 2 minutes

Day 2

5x

  • 5 Pull ups
  • 5 Cossack Squats Right and Left
  • 5 Knees to Elbow
  • 5 Pistol Squats
  • 10 Slow Janda Sit ups

Mobility After Workout:

  • Single Pigeon on Right Side 2 Minutes
  • King Pigeon on the Right Side 1 Minute
  • Single Pigeon on Left Side 2 Minutes
  • King Pigeon on the Left Side 1 Minute

Day 3

Workout:

4x

  • 10 Horse Stance Squats
  • 5 Bodyweight Windmill to Right
  • 5 Low Cossack Switch Right and Left
  • 10 Bodyweight Windmill to the Left
  • 10 Horse Stance Squats
  • 10 Prisoner sit up *hands with behind head or hands in pistol grip

Mobility After Workout:

  • Happy Baby 1 Minute
  • Splits 2 Minutes on Right SIde
  • Cobblers Pose 1 Minute
  • Splits 2 Minutes on Left Side

Click on the number below that corresponds to the week of training you’re in.

Week 8, Day 1

Workout:

3x

  • 25 Body Weight Squats
  • 25 Body Weight Walking Lunges Right and Left
  • 15 Push-Ups

4x

  • 30 seconds of RKC Plank
  • 30 seconds of Bridge

Mobility after Workout:

  • Forward Bend 2 Minutes
  • Wide Legged Forward Bend with Twist to Right and Left 1 Minutes each Side
  • Center Split 2 minutes

Day 2

Workout:

5x

  • 5 Downdog to Updog
  • 10 Squat with Kick Through Right and Left
  • 5 Pistol to Prisoner Sit Up
  • 5 Walk out to Push Up

Mobility After Workout:

  • Single Pigeon on Right Side 2 Minutes
  • King Pigeon on the Right Side 1 Minute
  • Single Pigeon on Left Side 2 Minutes
  • King Pigeon on the Left Side 1 Minute

Day 3

4x

  • 10 Bulgarian Split Squats Right and Left
  • 10 Close Grip Push Ups
  • 10 Alternating Forward Lunges Right and Left
  • 10 Slow Janda Sit ups

Mobility After Workout:

  • Happy Baby 1 Minute
  • Splits 2 Minutes on Right SIde
  • Cobblers Pose 1 Minute
  • Splits 2 Minutes on Left Side

Click on the number below that corresponds to the week of training you’re in.

Week 9, Day 1

Workout:

3x

  • 25 Body Weight Squats
  • 25 Body Weight Walking Lunges Right and Left
  • 15 Push Ups

4x

  • 30 seconds of RKC Plank
  • 30 seconds of Bridge

Mobility after Workout:

  • Forward Bend 2 Minutes
  • Wide Legged Forward Bend with Twist to Right and Left 1 Minutes each Side
  • Center Split 2 minutes

Day 2

5x

  • 5 Pull ups
  • 5 Cossack Squats Right and Left
  • 5 Knees to Elbow
  • 5 Pistol Squats
  • 10 Slow Janda Sit ups

Mobility after Workout:

  • Single Pigeon on Right Side 2 Minutes
  • King Pigeon on the Right Side 1 Minute
  • Single Pigeon on Left Side 2 Minutes
  • King Pigeon on the Left Side 1 Minute

Day 3

4x

  • 10 Horse Stance Squats
  • 5 Bodyweight Windmill to Right
  • 5 Low Cossack Switch Right and Left
  • Bodyweight Windmill to the Left
  • 10 Horse Stance Squats
  • 10 Prisoner sit up *hands with behind head or hands in pistol grip

Mobility after Workout:

  • Happy Baby 1 Minute
  • Splits 2 Minutes on Right SIde
  • Cobblers Pose 1 Minute
  • Splits 2 Minutes on Left Side

Click on the number below that corresponds to the week of training you’re in.

Week 10, Day 1

3x

  • 25 Body Weight Squats
  • 25 Body Weight Walking Lunges Right and Left
  • 15 Push-Ups

4x

  • 30 seconds of RKC Plank
  • 30 seconds of Bridge

Mobility after Workout:

  • Forward Bend 2 Minutes
  • Wide Legged Forward Bend with Twist to Right and Left 1 Minutes each Side
  • Center Split 2 minutes

Day 2

Workout:

5x

  • 5 Downdog to Updog
  • 10 Squat with Kick Through Right and Left
  • 5 Pistol to Prisoner Sit Up
  • 5 Walk out to Push Up

Mobility after Workout:

  • Forward Bend 2 Minutes
  • Wide Legged Forward Bend with Twist to Right and Left 1 Minutes each Side
  • Center Split 2 minutes

Day 3

4x

  • 10 Bulgarian Split Squats Right and Left
  • 10 Close Grip Push Ups
  • 10 Alternating Forward Lunges Right and Left
  • 10 Slow Janda Sit ups

Mobility after Workout:

  • Happy Baby 1 Minute
  • Splits 2 Minutes on Right SIde
  • Cobblers Pose 1 Minute
  • Splits 2 Minutes on Left Side

Click on the number below that corresponds to the week of training you’re in.

Week 11, Day 1

Workout:

3x

  • 25 Body Weight Squats
  • 25 Body Weight Walking Lunges Right and Left
  • 15 Push-Ups

4x

  • 30 seconds of RKC Plank
  • 30 seconds of Bridge

Mobility after Workout:

  • Forward Bend 2 Minutes
  • Wide Legged Forward Bend with Twist to Right and Left 1 Minutes each Side
  • Center Split 2 minutes

Day 2

5x

  • 5 Pull ups
  • 5 Cossack Squats Right and Left
  • 5 Knees to Elbow
  • 5 Pistol Squats
  • 10 Slow Janda Sit ups

Mobility after Workout:

  • Single Pigeon on Right Side 2 Minutes
  • King Pigeon on the Right Side 1 Minute
  • Single Pigeon on Left Side 2 Minutes
  • King Pigeon on the Left Side 1 Minute

Day 3

Workout:

4x

  • 10 Horse Stance Squats
  • 5 Bodyweight Windmill to Right
  • 5 Low Cossack Switch Right and Left
  • Bodyweight Windmill to the Left
  • 10 Horse Stance Squats
  • 10 Prisoner sit up *hands with behind head or hands in pistol grip

Mobility after Workout:

  • Happy Baby 1 Minute
  • Splits 2 Minutes on Right SIde
  • Cobblers Pose 1 Minute
  • Splits 2 Minutes on Left Side

Click on the number below that corresponds to the week of training you’re in.

Week 12, Day 1

Workout:

3x

  • 25 Body Weight Squats
  • 25 Body Weight Walking Lunges Right and Left
  • 15 Push-Ups

4x

  • 30 seconds of RKC Plank
  • 30 seconds of Bridge

Mobility after Workout

Happy Baby 1 Minute

Splits 2 Minutes on Right SIde

Cobbler’s Pose 1 Minute

Splits 2 Minutes on Left Side

Day 2

Workout:

5x

  • 5 Downdog to Updog
  • 10 Squat with Kick Through Right and Left
  • 5 Pistol to Prisoner Sit Up
  • 5 Walk out to Push Up

Mobility after Workout

Single Pigeon on Right Side 2 Minutes

King Pigeon on the Right Side 1 Minute

Single Pigeon on Left Side 2 Minutes

King Pigeon on the Left Side 1 Minute

Day 3

Workout:

4x

  • 10 Bulgarian Split Squats Right and Left
  • 10 Close Grip Push Ups
  • 10 Alternating Forward Lunges Right and Left
  • 10 Slow Janda Sit ups

Mobility after Workout

Happy Baby 1 Minute

Splits 2 Minutes on Right SIde

Cobbler’s Pose 1 Minute

Splits 2 Minutes on Left Side

Click on the number below that corresponds to the week of training you’re in.

The post Flexibility, Agility and Recovery with Natural Movement appeared first on Breaking Muscle.

]]>