Bodyweight Workout: Cycle 1, Week 1

Mindith Rahmat


Women's Fitness, Yoga, Natural Movement, Bodyweight Exercise, Kettlebells

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 1

Day 1: Interval Day

Rest 1 minute between sets.


1 minute burpees
1 minute strict push ups
1 minute alternating abdominal bicycles



4 Rounds:

  • 30 seconds handstand hold
  • 30 seconds air squats


1 minute double leg raises



4 rounds:

  • 30 seconds of bird pickers (right leg)
  • 30 seconds of bird pickers (left leg)
  • 10 unbroken knees to elbows


1 minute janda sit ups



4 rounds:

30 seconds plank to push up (alternating sides)
30 seconds star jumps


1 minute alternating abdominal single leg lift and twist




2 rounds:

  • 1 minute of inchworm push ups
  • 1 minute of lunges


1 minute Kimura Situps




2 rounds:

  • 1 minute of alternating air squat with a kick
  • 5 diamond push ups
  • 20 seconds plank



1 minute burpees, 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 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, using box
  • 10 box jumps
  • 15 janda sit ups
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