Bodyweight Workout: Cycle 12, Week 9

Mindith Rahmat

Founder

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

Bodyweight Workouts Cycle Twelve: Battle Ropes and Pull Ups

This challenging workout is perfect for athletes who want to spend time cultivating real body weight strength and skills. As the programming progresses you will be challenged to complete tough workout using parallettes, a pull up bar, and battling ropes.

 

Equipment needed: pull up bar, ropes, yoga mat, and timer

 

 

Throughout the cycle, BR * indicates battling rope.

 

Week 9

Day 1

BR Workout 3
4x

  • 20 Air Squats
  • 30 Seconds *BR Undulating Waves *one arm
  • 20 Alternating Lunge
  • 20 Air Squats
  • 10 V ups
  • 30 Seconds *BR Snakes
  • 10 Leg Lifts
  • Rest: 2 minutes

 

Day 2

BR Workout 9
5x

  • 10 Sit Up to Straddle
  • 5 Pistols Squats
  • 30 Seconds *BR Slam
  • 10 Push Ups
  • 30 Seconds One *BR Leg Rope Wave *alternating legs each round

 

Day 3

BR Workout 8
5x

  • 20 Alternating Curtsy Squats
  • 10 Squat to Kick on each Side
  • 1 Minute Wall Sit
  • 20 seconds RKC Plank
  • 10 Cossack Squats
  • 5 Sit up to Pike
Topic: 

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