Cycle eleven of the bodyweight workout series focuses on developing balance and strength with the use of one-limbed movements. This combination of bodyweight exercises will challenge your strength, balance, and flexibility. These workouts are programmed three days per week.


Equipment needed: Yoga mat, wall space, 2x4 wooden plank or beam, swiss ball and pull up bar.



Mobility Before Each Workout:

  • Hip Circles 5 in each direction
  • Hip Rotation on All Fours *3-5 on each side
  • Toes Stretch Hold 30 Seconds x2
  • From Standing to Squat and Hold for 30 Seconds x4
  • Therapy Sumo Squat at Wall x4 with a 5 Second Hold at the Bottom
  • Toe Squat 30 Seconds x2
  • Scorpion x5 on each side
  • Supine Shoulder Opening x 30 Seconds on Each Side
  • Up Dog to Down Dog x 5-10


Week 1, Day 1

5x3+ Pull Up

5x8+ Swiss Ball Leg Curl * on both side


5x10 Body Weight Split Squat * on both sides

5x10+ Diamond Push Up (slow tempo)


5x5 V Up


5x5 Bridge


Week 1, Day 2

5x10 Body Weight One Legged Dead Lift *alternating sides

5x5 Cossack Squat *alternating sides


5x30 Seconds Plank to Push Up

5x10 Forward Lunge * on each leg


5x10 Calf Raise


Week 1, Day 3

5x5 King Deadlift

5x10 Close Grip Strict Push Up

5x20 Flying Lunges * alternating


3x10 Horse Stance Squats

3x10 Walkouts to FIngers


3x20 Seconds RKC Plank