Bodyweight Basics
Train with Ronz
General Fitness, Personal Training, Mobility, Multi-sport, Women's Training, Functional Fitness, Strength & ConditioningNO EQUIPMENT? NO PROBLEMS!
Lacking inspiration or direction with your training? This program is for you!
Designed for those who don't have access to training equipment but want to stay active and enjoy the rush of endorphins from a great workout.
Welcome!
A
Intro Video
B1
Bear Crawl
2 x 10
B2
Bird Dogs
2 x 8
B3
Duck Walk
2 x 10
B4
Alternating Reverse Lunges
2 x 10
C1
Dumbell Bulgarian Split Squats
3 x 12
C2
Single Leg Calf Raise
3 x 12
D1
SL Glute Bridges
3 x 12
D2
Side Plank w Leg Raise
3 x 8
D3
Bodyweight Pause Squat
3 x 15
Conditioning
E
FINISHER // AMRAP 10 min
In 10 minutes, complete as many rounds as possible of: 10 Squat Jumps 15 Frog Squats 20 Pop Lunges (10 each leg!) 30 Mountain Climbers (15 each leg!) Track how many rounds you got!
A1
Scapular Push Up
2 x 10
A2
Crab-Walk
2 x 10
A3
Low to High Plank
2 x 10
A4
Butterfly Swimmers
2 x 8
B1
Towel Squeeze Bent Over Row
3 x 10
B2
Hand Release Push Ups
3 x 10
C
Bench Tricep Dips
3 x MAX
FINISHER // Core Circuit (45s:15s)
D
Work for 45s and rest for 15s - Contra Planks - Side Heel Touches - Lying Leg Raises - Bicycles Complete 2-3 rounds
A1
Kneeling Lat Stretch
3 x 10
A2
90/90 Hip Rotations
3 x 10
A3
Crab Bridges
3 x 10
A4
Groin Rock to Hip Walkout
3 x 10
Static Stretch Routine
B
Perform 1-2 rounds. Hold each stretch for 90 seconds - Couch Stretch - Pigeon Stretch - Frog Stretch
A1
Fire Hydrants
2 x 8
A2
Side Plank w Leg Raise
2 x 8
A3
Wall Tibialis Raises
2 x 15
A4
Tip Toe Walk
3 x 30
B1
Isometric Lunge Hold
3 x 0:30
B2
SL Glute Bridge Hold
3 x 0:30
B3
Lateral Bound + Stick
3 x 5
Core Circuit
C
Work 20s on : 20s rest. 3 rounds. Try and complete each round back to back but take extra rest if needed. - Reverse Crunches - Flutter Kicks - V-Ups
FINISHER // AMRAP 7 min
D
In 7 minutes, complete as many rounds as possible of: 20 x Alternating Reverse Lunges (10 each side) 20 x Frog Squats 20 x Frog Pumps Track how many rounds you got!
A1
Scapular Push Up
2 x 10
A2
Shoulder Taps
2 x 10
A3
IYTWs
2 x 10
A4
Hindu Push Ups
2 x 6
B1
Towel Squeeze Overhead Press
3 x 10
B2
Pike Push Ups
3 x 8
C1
Diamond Push Ups
3 x 10
C2
Towel Squeeze Bent Over Row
3 x 10
D
Plank
Conditioning
E
FINISHER // ROUNDS FOR TIME
Complete 7 rounds as fast as possible and record your time. - Burpees x 6 - Half Burpee Pop Ups x 6 - Jumping Lunges x 6 ea - V-Ups x 6
Eroni Sotutu
Strength and Conditioning Coach at Fiji Rugby. Passionate about seeing all humans happy, healthy and moving well.
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Cheyenne Rova
Fiji Olympic Swimmer
Verified Athlete"Thank you so much!! Loved every workout. Could not recommend you enough! Can't wait to see all the lives you'll help through this program! God Bless ✊🏾🙏🏾"