Workout 2: Bodyweight squats
Directions:
Do all “A” exercises then all “B” exercises. For example, you’ll do A1 (siff squat) then A2 (prisoner hold jump squats and then start over with the siff squat for the second set. Do the same for the “B” and "C" exercises.
The Workout
A1) Siff Squat
Sets: 6
Reps: 15
No rest
Stand shoulder-width apart with your feet slightly turned out. Get onto the balls of your feet and stay there throughout. Squat down, sitting back and spreading your knees apart. Once you descend below parallel, drive back up.
A2) Prisoner Hold Jump Squats,
Sets: 6
Reps: 15
Rest: 60 seconds
Stand shoulder-width apart with your feet slightly turned out. Places your hands behind your head. Squat down, sitting back and spreading your knees apart. Keep your weight on your heels. Once you descend below parallel, explode up and jump as high as you can.
B1) Feet-Elevated Pike Pushups
Sets: 4
Reps: 8
Rest: 60 seconds
Get into a pike position — arms straight and legs straight with your hips high in the air — with your feet on a bench or small box. Slowly lower yourself and drive back up.
B2) Alternating Split Squat Jumps
Sets: 4
Reps: 5 each
Rest: 60 seconds
Start in a split stance. Squat down and explode into the air, switching legs, and landing in the opposite stance. Alternate quickly and jump as high as you can each time.
C1) Salute Planks
Sets: 3
Reps: 5 (each arm)
Rest: 30 seconds
Get into a plank position. Bring one hand to your forehead in a salute position and hold for 3 seconds before switching arms. Prevent your hips from twisting as you salute.
C2) Body Saw
Sets: 3
Reps: 10
Rest: 30 seconds
Get into a plank position with only your feet on Valslides. Squeeze your glutes and tighten your core. Then, push your body backward with your forearms as far as you can. Pull yourself back to the starting position and repeat. The farther back you push, the harder you hit your core.
Workout 3: Burpee finisher
Directions:
Perform all "A" exercises, then all "B" exercises, then all "C" exercises.
The Workout
A1) L-Pullups
Sets: 5
Reps: 8
Rest: 60 seconds
Grab a pullup bar and lift your legs in front of you so your body forms an L. Hold this position and perform your pullups.
A2) Feet-Elevated Pushups
Sets: 5
Reps: 15
Rest: 60 seconds
Perform a regular pushup with your feet on a small box or bench.
B1) Skater Squat
Sets: 4
Reps: 10 reps
Rest: 60 seconds
Start from a stand and bend one foot behind you. Then, squat down while trying to touch the knee of the bent leg onto the ground behind you. Let your lean your torso and reach your arms forward as you descent.
B2) Single-Leg Box Squats
Sets: 4
Reps: 10
Rest: 60 seconds
Start by facing away from a bench or box. Lift one leg, sit back onto the bench and come up without putting your other leg down. To make it harder, lower the bench.
B3) Valslide Lateral Squat
Sets: 4
Reps: (10 each leg)
Rest: 60 seconds
Place one foot on a Valslide. Squat and push your sliding leg directly out to the side while squatting down on your stationary leg. On your stationary leg, focus on sitting backward with your weight on your heel, keeping your chest tall, and keeping a neutral arch in your lower back.
C1) Burpees
Sets: 4
Reps: 10
Rest: 30 seconds
Start in a pushup position. Do one pushup and as you rise, explosively pull your knees toward your chest and place your feet underneath your chest. Then, jump as high as you can. Once you’re land, put your hands on the ground and kick your legs behind to return into a pushup position. Repeat as fast as you can.
Workout 4: Pullup to failure
Directions:
Perform all "A" exercises, then all "B" exercises, then all "C" exercises.
The Workout
A1) Wide-Grip Pullups
Sets: 5
Reps: Until Failure
Rest: 90 seconds
Hang from a pull bar with an overhand grip, hands wider than shoulder-width apart. Squeeze your shoulder blades together and pull yourself up until your chin is over the bar.
B1) Single-Leg Box Squats
Sets: 4
Reps: 12
Rest: 60 seconds
Start by facing away from a bench or box. Lift one leg, sit back onto the bench and come up without putting your other leg down. To make it harder, lower the bench.
B2) Hip/Thigh Extension
Sets: 4
Reps: 12
Rest: 60 seconds
Lie on your back and bend one knee so that it makes a 90-degree angle and stick the other leg straight out. With your bent leg, squeeze your glute, push through your heel, push your hips up, and keep your hips level as you rise. Keep your straight leg extended throughout the exercise and keep it inline with your torso.
B3) Pushup + Overhead Reach
Sets: 4
Reps: 6 (each side)
Rest: 60s
Place one palm on a slideboard or Valslide. From the pushup position, descend into a pushup while simultaneously reaching forward with the hand on the sliding surface. When you’re at the bottom of the pushup, your sliding arm should be locked out.
C1) Forward Crawl
Sets: 5
Duration: 30 seconds crawling
Rest: 30 seconds
Start on all fours, with your shoulders directly above your hands, your hips above your knees, and your knees an inch above the ground. Crawl forward by taking a tiny step with your right arm and left leg at the same time, and then another step with your left arm and right leg. Alternate while keeping your hips low and your head up. To increase the difficulty, crawl backwards or laterally.
Directions:
Do all “A” exercises then all “B” exercises. For example, you’ll do A1 (siff squat) then A2 (prisoner hold jump squats and then start over with the siff squat for the second set. Do the same for the “B” and "C" exercises.
The Workout
A1) Siff Squat
Sets: 6
Reps: 15
No rest
Stand shoulder-width apart with your feet slightly turned out. Get onto the balls of your feet and stay there throughout. Squat down, sitting back and spreading your knees apart. Once you descend below parallel, drive back up.
A2) Prisoner Hold Jump Squats,
Sets: 6
Reps: 15
Rest: 60 seconds
Stand shoulder-width apart with your feet slightly turned out. Places your hands behind your head. Squat down, sitting back and spreading your knees apart. Keep your weight on your heels. Once you descend below parallel, explode up and jump as high as you can.
B1) Feet-Elevated Pike Pushups
Sets: 4
Reps: 8
Rest: 60 seconds
Get into a pike position — arms straight and legs straight with your hips high in the air — with your feet on a bench or small box. Slowly lower yourself and drive back up.
B2) Alternating Split Squat Jumps
Sets: 4
Reps: 5 each
Rest: 60 seconds
Start in a split stance. Squat down and explode into the air, switching legs, and landing in the opposite stance. Alternate quickly and jump as high as you can each time.
C1) Salute Planks
Sets: 3
Reps: 5 (each arm)
Rest: 30 seconds
Get into a plank position. Bring one hand to your forehead in a salute position and hold for 3 seconds before switching arms. Prevent your hips from twisting as you salute.
C2) Body Saw
Sets: 3
Reps: 10
Rest: 30 seconds
Get into a plank position with only your feet on Valslides. Squeeze your glutes and tighten your core. Then, push your body backward with your forearms as far as you can. Pull yourself back to the starting position and repeat. The farther back you push, the harder you hit your core.
Workout 3: Burpee finisher
Directions:
Perform all "A" exercises, then all "B" exercises, then all "C" exercises.
The Workout
A1) L-Pullups
Sets: 5
Reps: 8
Rest: 60 seconds
Grab a pullup bar and lift your legs in front of you so your body forms an L. Hold this position and perform your pullups.
A2) Feet-Elevated Pushups
Sets: 5
Reps: 15
Rest: 60 seconds
Perform a regular pushup with your feet on a small box or bench.
B1) Skater Squat
Sets: 4
Reps: 10 reps
Rest: 60 seconds
Start from a stand and bend one foot behind you. Then, squat down while trying to touch the knee of the bent leg onto the ground behind you. Let your lean your torso and reach your arms forward as you descent.
B2) Single-Leg Box Squats
Sets: 4
Reps: 10
Rest: 60 seconds
Start by facing away from a bench or box. Lift one leg, sit back onto the bench and come up without putting your other leg down. To make it harder, lower the bench.
B3) Valslide Lateral Squat
Sets: 4
Reps: (10 each leg)
Rest: 60 seconds
Place one foot on a Valslide. Squat and push your sliding leg directly out to the side while squatting down on your stationary leg. On your stationary leg, focus on sitting backward with your weight on your heel, keeping your chest tall, and keeping a neutral arch in your lower back.
C1) Burpees
Sets: 4
Reps: 10
Rest: 30 seconds
Start in a pushup position. Do one pushup and as you rise, explosively pull your knees toward your chest and place your feet underneath your chest. Then, jump as high as you can. Once you’re land, put your hands on the ground and kick your legs behind to return into a pushup position. Repeat as fast as you can.
Workout 4: Pullup to failure
Directions:
Perform all "A" exercises, then all "B" exercises, then all "C" exercises.
The Workout
A1) Wide-Grip Pullups
Sets: 5
Reps: Until Failure
Rest: 90 seconds
Hang from a pull bar with an overhand grip, hands wider than shoulder-width apart. Squeeze your shoulder blades together and pull yourself up until your chin is over the bar.
B1) Single-Leg Box Squats
Sets: 4
Reps: 12
Rest: 60 seconds
Start by facing away from a bench or box. Lift one leg, sit back onto the bench and come up without putting your other leg down. To make it harder, lower the bench.
B2) Hip/Thigh Extension
Sets: 4
Reps: 12
Rest: 60 seconds
Lie on your back and bend one knee so that it makes a 90-degree angle and stick the other leg straight out. With your bent leg, squeeze your glute, push through your heel, push your hips up, and keep your hips level as you rise. Keep your straight leg extended throughout the exercise and keep it inline with your torso.
B3) Pushup + Overhead Reach
Sets: 4
Reps: 6 (each side)
Rest: 60s
Place one palm on a slideboard or Valslide. From the pushup position, descend into a pushup while simultaneously reaching forward with the hand on the sliding surface. When you’re at the bottom of the pushup, your sliding arm should be locked out.
C1) Forward Crawl
Sets: 5
Duration: 30 seconds crawling
Rest: 30 seconds
Start on all fours, with your shoulders directly above your hands, your hips above your knees, and your knees an inch above the ground. Crawl forward by taking a tiny step with your right arm and left leg at the same time, and then another step with your left arm and right leg. Alternate while keeping your hips low and your head up. To increase the difficulty, crawl backwards or laterally.
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