Intermediate 8Wk Bodyweight
Elite1 Training & Fitness
This is an intermediate bodyweight program that could be intensified with household items like a backpack with some water bottles to increase resistance. Take this anywhere, home, gym, park you name it!
A
Squat Jump-BW
6 x 3
B
6 Inch Hold
2 x 30
C
Deadlift Sumo
4 x 5
D
Aquaman Holds
2 x 30
E
Push Up Crocodile
3 x 10
F
Crunch
2 x 25
G
Rear Foot Elevated Split Squat
3 x 30
H
Bicycle Crunch
2 x 25
I
Pull Up
3 x 30
J
Partner-Resisted Leg Curl
3 x 30
K
A
Combo Team Dynamic Warm Up
B
PNF Stretch
C1
Burpee
2 x MAX @ 60
C2
Squat Jumps
2 x 10
C3
Tuck Jumps
2 x 10
C4
Split Squat Jumps
2 x 10
D
Sprint
1 x 6 @ 15
E
5 Cone-Tri Shuffle
1 x 2
F
5 Cone - 360
1 x 2
G
300's
1 x 3
A
Air Squat
3, 3, 3, 3, 3, MAX
B
Dead Bug
2 x 12
C
DB Military Press
4 x 10
D
Back Extension w/ ball
2 x 12
E
Split Squat Jumps
3 x 10
F
Jack Knife
2 x 12
G
Lunges (Walking)
3 x 30
H
Crunch Oblique
2 x 25
I
Pullover
3 x 30
J
Hip Thrust - Bodyweight
3 x 30
A
Combo Team Dynamic Warm Up
B
PNF Stretch
C1
Broad Jump
2 x 10
C2
Lateral Hurdle Jump
2 x 10
C3
Alternate Bounding for Height
2 x 10
C4
Speed Skaters
2 x 10
D
Sprint
1 x 6 @ 20
E
4-Corner
1 x 2
F
5 Cone - Attack & Retreat
1 x 2
G
100yd Sprint Ladder
1 x 1
A
Push Up
3, 3, 3, 3, 3, MAX
B
Flutter Kicks
2 x 30
C
Broad Jump
4 x 5
D
Scorpion
2 x 12
E
Step-Ups
3 x 10
F
Knees To Chest
2 x 25
G
Lateral Lunge
3 x 30
H
Heel Taps
2 x 12
I
Bent Over Row
3 x 30
J
Good Morning
3 x 30
Coach Chris
Not only is Coach Chris a certified fitness coach, and nutrition coach, but an experienced athlete that has extensive resume of hybrid racing, road racing, ultra racing, and physique competing. Chris combines knowledge and experience to best serve your needs!
Elite1 Athlete
Lost 20+ Ibs fat & built lean muscle!
Verified Athlete""If you show up, you get results"."
