Bodyweight Workout: Cycle 1, Week 1

Don’t let lack of exercise equipment stop you from getting strong. These bodyweight workouts require minimal equipment and the space of a yoga mat.

Week 1

Day 1: Interval Day

Rest 1 minute between sets.

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

B.

4 Rounds:

  • 30 seconds handstand hold
  • 30 seconds air squats

1 minute double leg raises

C.

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

D.

4 rounds:

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

1 minute alternating abdominal single leg lift and twist

E.

2 rounds:

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

1 minute Kimura Situps

F.

2 rounds:

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

G.
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

H.

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.

A.
Air squats
Push ups
Alternating lunges
Burpees

Rest 2 minutes

B.

Hollow rock
Superman
V-ups

Day 3: Strength Focus

A.
4x max effort pull ups
4x 10 dragon flags
Rest 2 minutes between sets

B.
5 rounds:

  • 5 dips, using box
  • 10 box jumps
  • 15 janda sit ups