This cycle 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
- 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
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
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
Click on the number below that corresponds to the week of training you're in.
