breakingmuscle-bodyweight workout cycle 1

Bodyweight Workout: Cycle 1

Don't let lack of exercise equipment stop you from getting strong. Thesebodyweight workouts require minimal equipment and the space of a yogamat.

Bodyweight Workout: Cycle 1, Week 1, Day 1

http://breakingmuscle.com/bodyweight/bodyweight-workout-cycle-1-week-1-day-1

The bodyweight workouts require only the space of a yoga mat. The workouts are scheduled three days perweek - Monday, Wednesday, and Friday - but feel free to jump in wherever you like. Every third workout isdesigned to use a pull-up bar and box or bench. Please warm up the body with joint mobility or Primal Moveexercises to prepare for your workout. Yoga can provide an excellent cross training workout for this programming.

Week 1, Day 1: Interval Day

Rest 1 minute between sets.

A.1 minute Squat-Thrust-Burpee1 minute Strict Push Ups1 minute Alternating Abdominal Bicycles

B.

4 Rounds:

30 seconds Handstand Hold30 seconds Air Squats

1 minute Double Raised legs

C.

4 Rounds:

30 seconds of Bird Pickers (right leg)30 seconds of Bird Pickers (left leg)10 Unbroken Knees to Elbows

1 minute Janda Situps

D.

4 Rounds:

30 seconds Plank to Push Up (alternating sides)30 seconds Star Jumps

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http://breakingmuscle.com/video/primal-move-workout-1-warm


1 minute Alternating Abdominal Single Leg Lift Twist

E.

2 Rounds:

1 minute of Inchworm Push Ups1 minute of Lunges

1 minute Kimura Situps

F.

2 Rounds:

1 minute of Alternating Air Squat with a kick 5 Diamond Push Ups20 seconds Plank

G.1 minute Burpee, with alternating side jump to right and left 1 minute Forward Bend to Kick Through, alternating on the right and left1 minute Abdominal Around the Worlds

H.

4 Rounds:

30 seconds of Dive Bomber Push Ups to Cobra30 seconds Alternating One-Arm Tapping Push Up or Clapping Push Up

1 minute Double Raised Legs




Week 1, Day 2: Tabata DayFor twenty seconds do as many reps of the exercise as you can with good form then rest for 10 seconds. Repeatthis seven more times for a total of eight intervals.

A.Air SquatsPush UpsAlternating LungesBurpees

Rest 2 minutes

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B.

Hollow Rock SupermanV-ups




Week 1, Day 3.

A.4x Max effort Pull Ups 4x 10 Dragon FlagsRest 2 minutes between sets

B.5 Rounds:5 Dips, using box10 Box Jumps15 Janda Sit Ups




Week 2, Day 1

Interval DayRest 1 minute between sets.


B.

4 Rounds:30 seconds Handstand hHold

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30 seconds Air Squats


C.

2 Rounds:

1 minute of Jump Squats10 Forward Lunges on right and left leg

1 minute Janda Sit Ups

D.

4 Rounds:

30 seconds Plank to Push Up, alternating arms30 seconds Star Jumps


E.

2 Rounds:


1 minute Kimura Sit Ups

F.

2 Rounds:1 minute of Alternating Air Squat with a kick 5 Diamond Push Ups20 seconds Plank

G.1 minute Burpee, with alternating side jump to right and left1 minute Forward Bend to Kick-Through, alternating right and left1 minute Abdominal Around the Worlds

H.

4 Rounds:30 seconds of Dive Bomber Push Ups to Cobra30 seconds Alternating One Arm Tapping Push Up or Clapping Push Upx4



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http://breakingmuscle.com/bodyweight/bodyweight-workout-cycle-1-week-2-day-2The bodyweight workouts require only the space of a yoga mat. The workouts are scheduled three days perweek - Monday, Wednesday, and Friday - but feel free to jump in wherever you like. Every third workout isdesigned to use a pull-up bar and box or bench. Please warm up the body with joint mobility or Primal Moveexercises to prepare for your workout. Yoga can provide an excellent cross training workout for this programming.

Week 2, Day 2: Tabata DayFor twenty seconds do as many reps of the exercise as you can with good form then rest for 10 seconds. Repeatthis seven more times for a total of 8 intervals.

A.Air SquatsBurpeesV-upsAir Squats

(Rest as needed)

B.PlankSlide Plank (alternating right and left)Forearm Plank




Week 2, Day 3

A.4x Max Effort Push Ups, minus 14x 10 Unbroken Toes to BarRest 2 minutes between sets.

B.3 Rounds:5 Pull Ups10 Box Jumps20 Slow Alternating Abdominal Bicycles




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Week 3, Day 1

Interval Day

A.

1 minute Squat-Thrust-Burpee1 minute Strict Push Ups1 minute Alternating Abdominal Bicycles

B.

4 Rounds:30 seconds Handstand Hold30 seconds Air Squats


C.

1 minute Squat-Thrust-Burpee1 minute Strict Push Ups1 minute Janda Sit Ups

D.

4 Rounds:

30 seconds Plank to Push Up, alternating arms30 seconds Star Jumps


E.

2 Rounds:



F.

2 Rounds:

1 minute of Alternating Air Squat with a kick 5 Diamond Push Ups20 seconds of Plank

G.

1 minute Burpee, with alternating side jump to right and left 1 minute Forward Bend to Kick Through, alternating on the right and left1 minute Abdominal Around the Worlds

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H.

4 Rounds:30 seconds of Dive Bomber Push Ups to Cobra30 seconds Alternating One Arm Tapping Push Up or Clapping Push Up





Week 3, Day 2: Tabata DayFor twenty seconds do as many reps of the exercise as you can with good form then rest for 10 seconds. Repeatthis seven more times for a total of 8 intervals.


Rest at least 2 minutes

B.





Week 3, Day 3

A.4x Max Effort Pull Ups 4x 10 Dragon FlagsRest 2 minutes between sets

B.

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5 rounds:5 Dips with box10 Box Jumps15 Janda Sit Ups







B.

4 Rounds:


1 minute Double Raised legs

C.

4 Rounds:

30 seconds of Bird Pickers (right leg)30 seconds of Bird Pickers (left leg)10 Unbroken Knees to Elbows

1 minute Janda Situps

D.

4 Rounds:

30 seconds Plank to Push Up (alternating sides)30 seconds Star Jumps


E.

2 Rounds:

8




1 minute Kimura Situps

F.

2 Rounds:

1 minute of Alternating Air Squat with a kick 5 Diamond Push Ups20 seconds Plank

G.1 minute Burpee, with alternating side jump to right and left 1 minute Forward Bend to Kick Through, alternating on the right and left1 minute Abdominal Around the Worlds

H.

4 Rounds:

30 seconds of Dive Bomber Push Ups to Cobra30 seconds Alternating One-Arm Tapping Push Up or Clapping Push Up





Week 4, Day 2: Tabata DayFor twenty seconds do as many reps of the exercise as you can with good form then rest for 10 seconds. Repeatthis seven more times for a total of eight intervals.


Rest as needed.

B.


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Week 4, Day 3

A.4x Max Effort Pull Ups 4x 10 Dragon FlagsRest 2 minutes between sets

B.5 rounds:5 Unbroken Dips with box10 Burpee Box Jumps15 Janda Sit Ups




Week 5, Day 1


A.1 minute squat-thrust-burpee1 minute strict push ups1 minute alternating abdominal bicycles

B.

4 Rounds:

30 seconds handstand hold30 seconds air squats

1 minute double raised legs

C.1 minute Squat-Thrust-Burpee1 minute Strict Push Ups1 minute Alternating Abdominal Bicycles

10





D.

4 Rounds:

30 seconds Plank to Push Up , alternating right and left30 seconds Star Jumps


E.

2 Rounds:



F.

2 Rounds:

1 minute of Alternating Air Squat with a kick 5 Diamond Push Ups20 seconds of Plank

G.1 minute Burpee with alternating side jump to right and left 1 minute Forward Bend to Kick Through, alternating on the right and left1 minute Abdominal Around the Worlds

H.

4 Rounds:

30 seconds of Dive Bomber Push Ups to Cobra30 seconds Alternating One Arm Tapping Push Up or Clapping Push Up





Week 5, Day 2

Tabata DayFor twenty seconds do as many reps of the exercise as you can with good form then rest for 10 seconds. Repeatthis seven more times for a total of 8 intervals.

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A.Star JumpsPush UpsAlternating LungesV-ups

Rest as needed

B.Janda Sit UpUnweighted Turkish Get Up




Week 5, Day 3

A.4x5 Pull Ups 4x10 Knees to ElbowsRest 2 minutes between sets

B.4 Rounds:400 meter Run or Row25 Air Squats







12





B.

4 Rounds:



C.

4 Rounds:30 seconds of Bird Pickers (Right leg)30 seconds of Bird Pickers (Left leg)10 unbroken Knees to Elbows

1 minute Janda Sit Ups

D.

4 Rounds:30 seconds Plank to Push Up, alternating arms30 seconds Star Jumps


E.

2 Rounds:1 minute of Inchworm Push Ups1 minute of Lunges


F.

2 Rounds:1 minute of Alternating Air Squat with a kick 5 Diamond Push Ups20 seconds Plank

G.1 minute Burpee with alternating side jump to right and left 1 minute Forward Bend to Kick Through, alternating on the right and left1 minute Abdominal Around the Worlds

H.

4 Rounds:30 seconds of Dive Bomber Push Ups to Cobra30 seconds Alternating One Arm Tapping Push Up or Clapping Push Up


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Week 6, Day 2

Tabata DayFor twenty seconds do as many reps of the exercise as you can with good form then rest for 10 seconds. Repeatthis seven more times for a total of 8 intervals.

A.Air Squats

Push UpsAlternating Flying LungesBurpees

Rest as needed

B.Hollow Rock SupermanV ups



The bodyweight workouts require only the space of a yoga mat. This cycle will focus on building up to a one-arm push up over next two 6-week cycles. The workouts are scheduled three days per week - Monday,Wednesday, and Friday - but feel free to jump in at any time. Please warm up your body with joint mobility toprepare for your workout. Yoga can provide excellent cross-training for this programming.

Week 6, Day 3

A.

4x Max Effort Push Ups, minus 14x 10 Unbroken Toes to BarRest 2 minutes between sets.

B.3 Rounds:5 Pull Ups10 Box Jumps20 Slow Alternating Abdominal Bicycles

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breakingmuscle-bodyweight workout cycle 1

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