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.
FeaturesBody 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
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
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
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
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
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
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
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)