Bodyweight Workout 4

Warm Up (3 Rounds)

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

10 JACKS

10 SUMO SQUATS

10 ALT FROGGER T ROTATION

 

Flow 1 (3 Rounds)

No rest between movements, 30 sec rest between rounds. 

10 BOTTOM UP SQUATS

10 SUPERMAN LAT PULLS

10 GLUTE BRIDGE WALKOUTS

 

Flow 2 (3 Rounds)

No rest between movements, 30 sec rest between rounds. 

10 RIGHT SIDE SINGLE LEG SQUAT

10 LEFT SIDE SINGLE LEG DEADLIFTS

10 RIGHT SIDE SINGLE LEG DEADLIFTS

10 LEFT SIDE SINGLE LEG SQUAT

 

Flow 3 (3 Rounds)

No rest between movements, 30 sec rest between rounds. 

20 ALT CURTSEY LUNGES

20 SKATERS

 

Flow 4 (3 Rounds)

No rest between movements, 30 sec rest between rounds. 

10 PUSH-UPS

10 HOLLOW BODY TUCK TO LOW STRADDLE

 

Flow 5 (3 Rounds)

No rest between movements, 30 sec rest between rounds. 

10 RUNNERS JUMP LUNGES

20 BEAR KNEE TAPS

 

FINISHER

Tabata style 20 seconds on 10 seconds off 4x through both exercises.

JACKS

LOW SQUAT HOPS TO TUCK JUMP