This cycle of bodyweight workouts will focus on flexibility, agility, and recovery. All workouts in this cycle are twenty minutes or less, allowing extra time for the pre- and post-workout mobility, flexibility, and recovery work.
Mobility Before 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
3x
- 20 Body Weight Squats
- 20 Body Weight Walking Lunges Right and Left
- 10 Push-Ups
4x
- 30 seconds of RKC Plank
- 30 seconds of Bridge
Mobility after Workout
- 1/2 Split Right Side 1 minute
- 1/2 Split Left Side 1 minute
- Double Pigeon Right Side
- Double Pigeon Left Side
Day 2
Workout:
5 rounds:
- 5 Pull ups
- 5 Cossack Squats Right and Left
- 5 Knees to Elbow
- 5 Pistol Squats
- 10 Slow Janda Sit ups
Mobility after Workout:
- Happy Baby 1 Minute
- Supine Eagle Pose Right Side 1 Minute
- Happy Baby 1 Minute
- Supine Eagle Pose Left Side 1 Minute
Day 3
4 Rounds:
- 10 Horse Stance Squats
- 5 Bodyweight Windmill to Right
- 5 Low Cossack Switch Right and Left
- Bodyweight Windmill to the Left
- 10 Horse Stance Squats
- 10 Prisoner sit up *hands behind head or hands in pistol grip
Mobility after Workout:
- Frog Pose at Wall 2 Minutes
- Wide Legged Pose at Wall 1 Minute
- Legs up Wall 5 Minutes
Click on the number below that corresponds to the week of training you're in.
