CrossFit Canvas

Bodybuilding, Functional Fitness, Strength & Conditioning, Tactical / Military
Coach
Jonathan williams

Our Bodyweight Daily progress focuses on providing fun and new workouts daily! These workouts are broken down into a 5-10 minute warm-up, Then directly into the workout of the day which varies in length from 10-20+ Minutes! We hope that you enjoy our bodyweight daily program and encourage you to check out some of our other training programs or our monthly training team.

Features
7 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
No Equipment Needed!! Only Bodyweight Movements included in this program!
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Sample Week
Week 1 of 4-week program
Sunday
Bodyweight Daily

Body Weight Warm-up #1

A

4 x :15 Ea Movement Jumping Jacks Air Squats Lunges Sit-Ups

Conditioning

B

Core Activation 1

4 Rounds :15 Each Movement Plank Superman Side Plank (Left) Side Plank (Right)

Conditioning

C

"Bodyweight Blitz #1"

10 Minute AMRAP 15 Air Squats 10 Lunges 5 Sit Ups

Monday
Week 1 Day 2

Conditioning

A

"Bodyweight Warm-up #2"

5 Minute AMRAP 30 Jump Rope or Jumping in Place 10 Jumping Squats 10 Toe Touches 5 Push Ups

Conditioning

B

"Bodyweight Blitz #2"

For Time: 4 Rounds for Time: 30 Jumping Jacks 20 Split Squats (10ea leg) 20 Quadruped Plank Taps 20 Glute Bridge 10 Push Ups 20 Minute Time Cap

Tuesday
Bodyweight Daily

Conditioning

A

"Bodyweight Warm-Up #3"

4 :20 Each Movement Jumping Lunges Burpees goodmorning Quadruped Shoulder Taps

Conditioning

B

Core Activation 2

4 Rounds :15 of Each Movement Hollow Rock Sit ups Plank To Top of Push Ups Quadruped Shoulder Tap

Conditioning

C

"Bodyweight Blitz #3

15 Minute EMOM Min 1: Burpee No Push Up Min 2: Lunges Min 3: Good Mornings *Score is total reps complete for all 5 Rounds of each movement

Wednesday
Bodyweight Daily

Conditioning

A

"Bodyweight Warm-up #4"

6 Minute AMRAP 100m Running or :30sec in Place 10 Split Squats (5ea leg) 6 Glute Bridge 3 Pike Push Up

Conditioning

B

"Bodyweight Blitz #4"

20 Minute AMRAP 400M Run or 2:00 Minutes running in place 50 Air Squats 40 Reverse Lunges 30 Sit Ups 20 Push Ups 10 Burpees

Thursday
Bodyweight Daily

Body Weight Warm-up #1

A

4 x :15 Ea Movement Jumping Jacks Air Squats Lunges Sit-Ups

Conditioning

B

Core Activation 3

4 Rounds :15 Each Movement Hollow Hold Cook Hip Lift Quadruped Shoulder Cars Dead Bug

Conditioning

C

"Bodyweight Blitz #5"

Tabata = 8 Intervals of :20 Work, :10 Rest Complete 1 Full Tabata for Each Movement 8x :20 Squat Jumps 8x :20 Plank 8x :20 Curtsy Squats 8x :20 Hollow Leg Flutters

Friday
Bodyweight Daily

Conditioning

A

"Bodyweight Warm-up #2"

5 Minute AMRAP 30 Jump Rope or Jumping in Place 10 Jumping Squats 10 Toe Touches 5 Push Ups

Conditioning

B

"Bodyweight Blitz #6"

15 minute AMRAP Start at 1 Rep of each Movement Then add 1 Rep each Round Air Squats Lunges Push Ups Sit Ups

Saturday
Bodyweight Daily

Conditioning

A

"Bodyweight Warm-Up #3"

4 :20 Each Movement Jumping Lunges Burpees goodmorning Quadruped Shoulder Taps

Conditioning

B

Core Activation 1

4 Rounds :15 Each Movement Plank Superman Side Plank (Left) Side Plank (Right)

Conditioning

C

"Bodyweight Blitz #7"

For Time: 200 Jumping Jacks 150 Quadruped Shoulder Taps 100 Split Squats 80 Jumping Lunges 60 Reverse Crunches 40 Push Ups 20 Burpees

Coach
coach-avatar Jonathan williams

Head Coach: Jon Williams. Four Years College Basketball experience, Assistant College Strength & Conditioning coaching experience at NAIA DIV I University. Bachelor of Arts: Kinesiology & Health Promotion. (Grand View University, Iowa)

BodyWeight Daily Blitz: No Equipment Needed