This cycle of bodyweight workouts will focus on flexibility, agility, and recovery. All workouts in this cycle are twenty minutes or less, allowing extra time for the pre- and post-workout mobility, flexibility, and recovery work.

 

Mobility Before 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

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

  • 1/2 Split Right Side 1 minute
  • 1/2 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.

 

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