Body Weight Workout
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7 8 9 10 11 12 7 8 9 10 11 12 7 8 9 10 11 12 7 8 9 10 11 12 Image 1 2 3 4 5 Forward Lunge Day 6 Set 1 Set 2 Set 3 Forward Lunge: 3 sets of 12 reps each leg. Superset w/Bird Dog. Rest 1.5 minutes between superset cycles. No rest within superset cycle. (step forward, step back, repeat on other leg - that's one rep) 6 Set 1 Set 2 Set 3 Set 3 Day Day Push-Ups Set 1 Set 2 Set 3 Image 1 2 3 4 5 Bird Dog: 3 sets of 12 reps each side. Superset w/Forward Lunge. Rest 1.5 minutes between superset cycles. No rest within superset cycle. (full extension of one arm and opposite leg, repeat with other limbs - that's one rep) 6 4 2 Image 1 3 5 Set 3 Bird Dog Day Set 1 Set 2 Set 3 Full Body SUPERSETS Set 1 Set 2 Day Set 1 Set 2 Set 1 Set 2 Push Ups: 3 sets of 12 reps. Superset w/Body Weight Squats. Rest 1.5 minutes between superset cycles. No rest within superset cycle. Day 5 6 Set 3 Set 1 Set 2 Set 3 Day Body Weight Squat Day Image Body Weight Squats: 3 sets of 15 reps. Superset w/Push-Ups. Rest 1.5 minutes between superset cycles. No rest within superset cycle. 1 2 3 4 Body Weight Workout
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Transcript of Body Weight Workout
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Forward Lunge Day
6
Set 1 Set 2 Set 3
Forward Lunge: 3 sets of 12 reps each leg. Superset w/Bird Dog. Rest 1.5 minutes between superset cycles. No rest within superset cycle. (step forward, step back, repeat on other leg - that's one rep)
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Set 1 Set 2 Set 3
Set 3Day
Day
Push-Ups Set 1 Set 2 Set 3
Image
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Bird Dog: 3 sets of 12 reps each side. Superset w/Forward Lunge. Rest 1.5 minutes between superset cycles. No rest within superset cycle. (full extension of one arm and opposite leg, repeat with other limbs - that's one rep)
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Image
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Set 3Bird Dog Day Set 1 Set 2 Set 3
Full Body SUPERSETSSet 1 Set 2
Day Set 1 Set 2
Set 1 Set 2
Push Ups: 3 sets of 12 reps. Superset w/Body Weight Squats. Rest 1.5 minutes between superset cycles. No rest within superset cycle.
Day
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Set 3Set 1 Set 2 Set 3 DayBody Weight Squat Day
ImageBody Weight Squats: 3 sets of 15 reps. Superset w/Push-Ups. Rest 1.5 minutes between superset cycles. No rest within superset cycle.
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Body Weight Workout
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www.teamspeedfitness.com, [email protected]
Single Leg Glute Bridge: 3 sets of 8 reps each leg. Superset w/Bird Dog. Rest 1.5 minutes between superset cycles. No rest within superset cycle. (While extended leg is in air the other foot is pressed firmly against the ground as you press hips up as high as possible. The lower hips back to the floor (that's one rep) but don't rest on the floor. As sson as your glutes graze the floor press back up. Do full set on one side then execute set on otherside without resting).
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Single Leg Glute Bridge Day Set 1 Set 2 Set 3 Day Set 1 Set 2 Set 3
Set 1 Set 2Plank Day Set 1 Set 2 Set 3 Day
Plank: 3 sets of 30 seconds. Superset w/Single Leg Glute Bridge. Rest 1.5 minutes between superset cycles. No rest within superset cycle.
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Set 3
