Bodyweight Workout: Cycle 1, Week 3

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 3

Day 1: Interval Day

A.
1 minute Squat-Thrust-Burpee
1 minute Strict Push Ups
1 minute Alternating Abdominal Bicycles

B.
4 Rounds:
30 seconds Handstand Hold
30 seconds Air Squats

1 minute Double Raised Legs

C.
1 minute Squat-Thrust-Burpee
1 minute Strict Push Ups
1 minute Janda Sit Ups

D.
4 Rounds:
30 seconds Plank to Push Up, alternating arms
30 seconds Star Jumps

1 minute Alternating Abdominal Single Leg Lift Twist

E.
2 Rounds:
1 minute of Inchworm Push Ups
1 minute of Lunges

1 minute Kimura Sit Ups

F.
2 Rounds:
1 minute of Alternating Air Squat with a kick
5 Diamond Push Ups
20 seconds of Plank

G.
1 minute Burpee, 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 at least 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 with box
10 Box Jumps
15 Janda Sit Ups