Elevate Performance LLC
General FitnessBodyweight Basics is a 4 week program designed to keep you active and in-shape with no additional equipment. This program is perfect for those who workout at home or outdoors.
Bodyweight basics incorporates elements of cardio, strength, and high-intensity conditioning to cultivate a well rounded approach to fitness.
No workout is the same in this 5x/week program. You will try new exercises, work within different rep ranges, and improve your overall health.
It's time to take control of your health, so let's get started!
Features5 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Dynamic Movement Prep.
3 Rounds - 30 seconds on/10 seconds rest 1. Inchworm Walk-Out 2. Jump Squat 3. Lying Leg Raises on bench (or floor)
Strength
B
4 Rounds for best time: Set a timer and complete 4 rounds of the prescribed exercises. Time continues to run even during rest breaks. Record your final time. 1. Body weight Triceps Extension: 5 reps 2. Squat & Kick: 10 reps 3. Spread Eagle Sit-Up: 15 reps
5 Minute Conditioning
C
Set a timer for 5 minutes, perform as many rounds of the prescribed exercises as possible. Record the number of rounds completed. 1. Jumping jacks - 20 reps 2. Mountain Climbers - 30 reps (15 each side) 3. High Knees - 30 reps (15 each side)
Dynamic Movement Prep.
A
3 Rounds: For completion. 1. Body weight Squats - 15 reps 2. Sit-Up's - 15 reps 3. Butt Kicks - 15 reps
Tabata
B
Perform 8 rounds of: 20 seconds work and 10 seconds of rest. You will complete exercise 1a (20 seconds) followed by a 10 second rest, then complete exercise 1b (20 seconds) followed by a 10 second rest. That completes round 1. 1a. Close Grip Push-up's (approximately shoulder width or slightly narrower) 1b. Alternating Bodyweight Lunges 2a. Bench Dips 2b. Fire Hydrant
3 Minute Core Finisher
C
1 minute per exercise - minimal rest between exercises if possible. 1. Flutter Kicks 2. Russian Twists 3. Deadbugs
Dynamic Movement Prep.
A
3 Rounds for completion: 1. 400 meter run (jogging is acceptable) 2. Air Squats - 10 3. Bicycle Sit-Up's - 10 (ea. side)
Right Foot, Left Foot
B
Perform 3 rounds for completion. You will complete the prescribed reps for each limb. 1a. Bulgarian Split Squat - 10 reps (each side) 1b. Single Leg Glute Bridge - 10 reps (each side) 2a. Bulgarian Split Squat Jumps - 10 reps (each side) 2b. Pistol Squat - 10 reps (each side) *Use a box or bench to assist with this movement if needed.
Connective Tissue Stretching
C
Set a timer for 2 minutes and perform each stretch as prescribed. 1. Seated Straddle Stretch 2. Pidgeon Pose 3. Deep Squat Stretch 4. Downward Dog Stretch
Dynamic Movement Prep.
A
Perform 3 rounds for completion: 1. Arm Circles - 10 reps (each side) 2. Frankenstein's 10 reps (each side) 3. Cossack Squats 10 reps (each side)
Climb the Ladder
B
Each exercises builds off one another. You will perform exercise 1a, followed by 1a, 1b, then 1a, 1b, 1c etc. Each exercise will be 30 seconds in length followed by a 10 second rest. 1a. Squat Pulse 1b. Plank Jacks 1c. Glute Bridge Walk 1d. Bench Dips 1e. Butterfly Sit-Up's 1f. Hindu Push-Up's 1g. Burpees 1i. V-Up's
Cardiovascular Test
A
*Cardio Test Day!* Set a timer and record your best 1 mile time.
Upper Body Strength Test
B
Set a timer for 2 minutes and perform as many FULL RANGE OF MOTION Push-Up's as possible. Can be performed on the knees, toes, or from an elevation. 1. Push-Up's
Conditioning Test
C
Set a timer for 2 minutes and perform as many FULL Burpees as possible. This means every rep, the chest touches the floor, and a jump is performed at the top of the rep. 1. Chest to Floor Burpees
