Bodyweight Workout 3

Warm Up (3 Rounds)

No rest between movements or rounds, 3 rounds straight through.

JOG IN PLACE

JACKS

 

Flow 1 (3 Rounds)

No rest between movements, 30 sec rest between rounds. 

10 DROP SQUATS

20 SQUATTED QUICK FEET

10 SKATERS

 

Flow 2 (3 Rounds)

No rest between movements, 30 sec rest between rounds.

5 BEAR TO PUSHUP WITH HEEL KICK

10 SLIDER MTN CLIMBER/KNEE TUCK/PIKE-UP

 

Flow 3 (3 Rounds)

No rest between movements, 30 sec rest between rounds. 

5 PUSH-UP LUNGE NARROW SQUAT

10 JUMP LUNGES

5 PUSH-UP LUNGE NARROW SQUAT

 

Flow 4 (3 Rounds)

No rest between movements, 30 sec rest between rounds. 

2 ALT SPIDERMAN PUSH-UPS

10 ALT PLANK TOE REACHES

10 ALT PLANK FRONT RAISES

 

Flow 5 (3 Rounds)

No rest between movements, 30 sec rest between rounds. 

1O SINGLE LEG DEAD LIFT

10 SELF ASSISTED SINGLE LEG SQUAT

 

FINISHER

3 Rounds. Rest as little as possoble. 

40 MOUNTIAN CLIMNBERS/40 Bicycle Crunch