Bodyweight Workout 9

Warm Up (3 Rounds)

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

10 Penguine Jacks

10 Reverse Lunges Reaches

 

Flow 1 (3 Rounds)

No rest between movements, 30 sec rest between rounds. Keep you core tight, your back flat, and your glutes engaged the entire time. Hip Circle or band is optional.

10 Hurdler Traveling Lateral Squat

 5 Single Arm Bear to Side Plank Dip

 

Flow 2 (3 Rounds)

No rest between movements, 30 sec rest between rounds. Keep you core tight, your back flat, and your glutes engaged the entire time. Hip Circle or band is optional.

10 Self Assisted Single Leg Squat

10 Single Leg RDL Reverse Fly

 

Flow 3 (3 Rounds)

No rest between movements, 30 sec rest between rounds. Keep you core tight, your back flat, and your glutes engaged the entire time. Hip Circle or band is optional.

10 Frogged V-ups

10 Side Plank Reaches

 

Flow 4 (3 Rounds)

No rest between movements, 30 sec rest between rounds. Keep you core tight, your back flat, and your glutes engaged the entire time. Hip Circle or band is optional.

5 Plank Knee Drive Kick Throughs

10 Frogged Skidiver

 

Flow 5 (3 Rounds)

No rest between movements, 30 sec rest between rounds. Keep you core tight, your back flat, and your glutes engaged the entire time. Hip Circle or band is optional.

10 Alt OH Reverse Lunges

10 OH Drop Squats

 

FINISHER

No rest between movements, 30 sec rest between rounds. Keep you core tight, your back flat, and your glutes engaged the entire time. Hip Circle or band is optional.

10 Single Leg V-ups

10 Hollow Knee Tuck Alt Leg Ext