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Bodyweight Program 1-Week Sample

Bodyweight Program Details:

  • 12 weeks of intelligently structured workouts.
  • 5 days per week of progressive training.
  • Warm-ups, Accessory work, and Conditioning included.
  • Zero equipment progressions.
  • Can be scaled to any level of experience or fitness.
  • Exercise demonstrations in a video format.
  • Daily stretching and mobility routines.

Week 1 Day 1

Warm Up

3:00 Cardio (Running, Skipping (Video), Double Unders (Video), High Knees (Video), Pogo Jumps (Video) or Jumping Jacks (Video)) then,

3 Rounds

10 Scapular Push-Ups (Video)
10 Plank Shoulder Taps (Video)
10 Inchworms (Video)

Metabolic Conditioning

EMOM 20

Odd: 10 Double Push-Up Burpees (Video)
Even: 20 Sit-Ups (Video)

Athletes Notes: 

EMOM stands for Every Minute On The Minute

Scale up or down the number of reps each interval based on your level of fitness. Perform regular burpees if unable to do the double push-up variation. You should have at least 15 seconds of rest each minute.

Workout Example:
Minute 0-1: 10 Double Push-Up Burpees
Minute 1-2: 20 Sit-Ups
Minute 2-3: 10 Double Push-Up Burpees
Minute 3-4: 20 Sit-Ups
Etc

Accessory Work

3 Rounds

10 Hollow Rocks (Video)
10 Seconds Hollow Hold (Video)
10 Hollow Rocks (Video)

Athletes Notes: 

Rest 1:00 between rounds.

No rest between exercises. Go from one movement straight into next.

May sub hollow rocks with tuck hollow rocks (Video) and hollow hold with tuck hollow hold (Video).

Cool Down

2:00 Pigeon Pose (each side)
1:00 Couch Stretch (each side)
1:00 Saddle Pose
1:00 Puppy Dog Stretch

Week 1 Day 2

Warm Up

3 Rounds

10 Half Burpees (Video)
10 Curtsy Lunges (Video)
10 Plank Up Downs (Video)
10 Cossack Squats (Video)

Metabolic Conditioning

5 Rounds

30 Squat Jacks (Video)
20 Mountain Climbers (each side) (Video)
10 Step Ups (each side) (Video)

Athletes Notes: 

No rest between rounds.

May sub squat jacks with 30 double unders (Video), 60 single unders (Video) (aka skipping) or 30 jumping jacks (Video).

Use a box or a chair for step ups.

Accessory Work

3:00 Cardio (Running, Skipping (Video), Double Unders (Video), High Knees (Video), Pogo Jumps (Video) or Jumping Jacks (Video)) then,

10 Air Squats (Video)
10 Jump Squats (Video)
1:00 Wall Sit (Video)

Athletes Notes: 

Rest 1 minute between rounds. No rest between exercises.

Wall sit does not have to be unbroken. May scale by adjusting your position on the wall.

Cool Down

1:00 Seated Straddle Stretch
1:30 Pigeon Pose (each side)
1:00 Seated Forward Fold
2:00 Saddle Pose

Week 1 Day 3

Warm Up

3:00 Cardio (Running, Skipping (Video), Double Unders (Video), High Knees (Video), Pogo Jumps (Video) or Jumping Jacks (Video)) then,

3 Rounds

5 Bodyweight Windmill (each side) (Video)
10 Cat Cows (Video)
10 Scorpions (each side) (Video)

Metabolic Conditioning

For Time

50 Air Squats (Video)
15 Burpees (Video)
40 Reverse Lunges (each side) (Video)
15 Burpees
30 Mountain Climbers (each side) (Video)
15 Burpees
20 Sit-Ups (Video)
15 Burpees
10 Handstand Push-Ups (Video)
15 Burpees

Athletes Notes: 

Time Cap: 20 minutes

May scale to regular push-ups (Video) or pike push-ups (Video) if unable to perform handstand push-ups.

Perform scaled burpee variation, if unable to do regular (Video).

Accessory Work

3 Rounds

6-8 Tempo Bodyweight Split Squats (each side) (Video)

Rest 4 minutes

3 Rounds

10 Glute Bridges (Video)
10 Supermans (Video)
Max Glute Bridge Static Hold (Video)

Athletes Notes: 

Tempo for split squats is 4 seconds down, hold 2 seconds at the bottom, 4 seconds up. Slow and controlled.

Rest 90 seconds between rounds in the first part.

Hold 1-second contraction at the top of each movement in the second part. Rest as needed between rounds.

Cool Down

1:30 Low Dragon Stretch (each side)
1:30 Half Saddle Stretch (each side)
1:00 Sitting Floor Twist (each side)
1:00 Single Leg Forward Fold (each side)

Week 1 Day 4

Warm Up

3 Rounds

10 High Knees (each side) (Video)
10 Cossack Squats (Video)
10 Flutter Kicks (each side) (Video)
10 Curtsy Lunges (Video)

Aerobic Conditioning

AMRAP 10

30 Double Unders (Video)
10 Reverse Burpees (Video)

Athletes Notes: 

AMRAP stands for As Many Reps As Possible.

AMRAP 10 means you do as many as possible in 10 minutes. Keep going, alternating between movements until the time is up.

May sub double unders with jumping jacks (Video), squat jacks (Video), pogo jumps (Video) or 60 single unders (Video).

Perform regular burpees if to do reverse burpees.

Lower Body Conditioning

4 Rounds

AMRAP 2:30

10 Jumping Lunges (each side) (Video)
30 Air Squats (Video)
30 Seconds Wall Sit (Video)
Max Jump Squats in the time remaining (Video)

Athletes Notes: 

As many reps as possible in 2:30.

Rest 2:30 between rounds.

If you find yourself unable to get to jump squats, scale down your reps for any of the other 3 movements.

Ideally, you want to get 10+ jump squats each round.

If you have a KB or a DB, substitute 10 jumping lunges with 15 Goblet Squats.

Cool Down

1:00 Bottom of The Bench Dip Stretch
:30 Kneeling Tricep Stretch (each side)
1:00 Thread the Needle (each side)
:30 Seal Stretch

Week 1 Day 5

Warm Up

3:00 Cardio (Running, Skipping (Video), Double Unders (Video), High Knees (Video), Pogo Jumps (Video) or Jumping Jacks (Video)) then,

3 Rounds

30 Seconds Wall Sit (Video)
10 Inchworms (Video)
10 Lying Leg Raises (Video)

Metabolic Conditioning

For Time

10-9-8-7-6-5-4-3-2-1

Push-Ups
Jumping Lunges (each side)
Burpees

Athletes Notes: 

If unable to do jumping lunges, perform forward lunges.

Workout Example:

10 Push-Ups
10 Jumping Lunges (each side)
10 Burpees
9 Push-Ups
9 Jumping Lunges (each side)
9 Burpees
Etc.

Accessory Work

3 Rounds

8-10 Pull-Ups
8-10 Lying Back Press (Video)
8-10 Cobras (Video)

Rest 4 minutes

Accumulate 3 minutes in a high plank position. (Video)

Athletes Notes: 

All movements are to be performed in a slow and controlled manner in a superset fashion.

Hold for at least 1 seconds at the top of each rep.

There are multiple options for athletes that do not have access to a pull-up bar:

  1. 4-5 single-arm doorway rows (each side) (Video)
  2. 8-10 door towel or bedsheet rows (Video)
  3. 8-10 table rows (Video)

Cool Down

1:30 Frog Stretch
1:00 Couch Stretch (each side)
1:00 Sitting Floor Twist (each side)
1:00 Puppy Dog Stretch