Build the Wall
General Fitness
Coach
Richard Woods
This is a great 4 week, 2 days per week Bodyweight routine to kickstart your fitness journey.
Features2 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
No equipment needed
Sample Week
Week 1 of 4-week program
Sunday
Bodyweight Day 1 (base)
Prep
A
Movement Prep
Bird Dogs x 8 reps McGill Curl Ups x 10 reps Plank & Side Plank - 10 seconds each position Bear Crawl Shoulder Touches x 5 each side Glute Bridge x 20 reps
B
Push-Up
1 x 9
C
Air Squat
1 x 12
D
Hand Release Push-Up
1 x 9
E
Split Squat
1 x 8
F
Push-up (from knees)
1 x 9
G
Single Leg Glute Bridge
1 x 8
H
Hand Release Push-ups (from knees)
1 x 9
I
YTI's
1 x 5
Tuesday
Bodyweight Day 2 (base)
Conditioning
A
Movement Prep
Bird Dogs x 8 reps McGill Curl Ups x 10 reps Plank & Side Plank - 10 seconds each position Bear Crawl Shoulder Touches x 5 each side Glute Bridge x 20 reps
B
3 Position Air Squat
3 x 6
C
Diamond Push-ups (from knees)
3 x 7
D
Glute Bridge
3 x 8
E
YTI's
3 x 5
F
Mule Kick
3 x 12
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