BODYWEIGHT BUILDER
WORKOUT 1 | CHEST | TRICEPS | OBLIQUES
#1
BODYWEIGHT PUSH UP
WEEK 1
  • SETS (5)
  • REPS (10)
  • TEMPO (0-6-0)
REST 0:45-1:00
WEEK 2
  • SETS (5)
  • REPS (10)
  • TEMPO (0-6-0)
REST 0:45-1:00
WEEK 3
  • SETS (5)
  • REPS (15)
  • TEMPO (0-4-0)
REST 0:45-1:00
WEEK 4
  • SETS (5)
  • REPS (15)
  • TEMPO (0-4-0)
REST 0:45-1:00
WEEK 5
  • SETS (4)
  • REPS (20)
  • TEMPO (0-2-0)
REST 0:45-1:00
WEEK 6
  • SETS (4)
  • REPS (20)
  • TEMPO (0-2-0)
REST 0:45-1:00
#2
BODYWEIGHT SIDE TO SIDE PUSH UP
WEEK 1
  • SETS (4)
  • REPS (8)
REST 0:45-1:00
WEEK 2
  • SETS (4)
  • REPS (8)
REST 0:45-1:00
WEEK 3
  • SETS (4)
  • REPS (12)
REST 0:45-1:00
WEEK 4
  • SETS (4)
  • REPS (12)
REST 0:45-1:00
WEEK 5
  • SETS (5)
  • REPS (10)
REST 0:45-1:00
WEEK 6
  • SETS (5)
  • REPS (10)
REST 0:45-1:00
#3
BODYWEIGHT UPRIGHT PUSH UP
WEEK 1
  • SETS (4)
  • REPS (8)
REST 0:30-0:45
WEEK 2
  • SETS (4)
  • REPS (8)
REST 0:30-0:45
WEEK 3
  • SETS (4)
  • REPS (10)
REST 0:30-0:45
WEEK 4
  • SETS (4)
  • REPS (10)
REST 0:30-0:45
WEEK 5
  • SETS (4)
  • REPS (12)
REST 0:30-0:45
WEEK 6
  • SETS (4)
  • REPS (12)
REST 0:30-0:45
#4
BODYWEIGHT REVERSE GRIP PUSH UP
WEEK 1
  • SETS (3)
  • REPS (10)
REST 0:30-0:45
WEEK 2
  • SETS (3)
  • REPS (10)
REST 0:30-0:45
WEEK 3
  • SETS (3)
  • REPS (15)
REST 0:30-0:45
WEEK 4
  • SETS (3)
  • REPS (15)
REST 0:30-0:45
WEEK 5
  • SETS (4)
  • REPS (15)
REST 0:30-0:45
WEEK 6
  • SETS (4)
  • REPS (15)
REST 0:30-0:45
#5
BODYWEIGHT PEC CRUSHERS
WEEK 1
  • SETS (3)
  • REPS (10)
  • TEMPO (3-0-3)
REST 0:30-0:45
WEEK 2
  • SETS (3)
  • REPS (10)
  • TEMPO (3-0-3)
REST 0:30-0:45
WEEK 3
  • SETS (3)
  • REPS (15)
  • TEMPO (3-0-3)
REST 0:30-0:45
WEEK 4
  • SETS (3)
  • REPS (15)
  • TEMPO (3-0-3)
REST 0:30-0:45
WEEK 5
  • SETS (3)
  • REPS (20)
  • TEMPO (3-0-3)
REST 0:30-0:45
WEEK 6
  • SETS (3)
  • REPS (20)
REST 0:30-0:45
#6
BODYWEIGHT SKULL CRUSHERS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#7
BODYWEIGHT DIP UPS
WEEK 1
  • SETS (4)
  • REPS (8)
REST 0:30-0:45
WEEK 2
  • SETS (4)
  • REPS (8)
REST 0:30-0:45
WEEK 3
  • SETS (4)
  • REPS (10)
REST 0:30-0:45
WEEK 4
  • SETS (4)
  • REPS (10)
REST 0:30-0:45
WEEK 5
  • SETS (4)
  • REPS (12)
REST 0:30-0:45
WEEK 6
  • SETS (4)
  • REPS (12)
REST 0:30-0:45
#8
BODYWEIGHT LEG PUSH OUT
WEEK 1
  • SETS (3)
  • REPS (10)
REST 0:30-0:45
WEEK 2
  • SETS (3)
  • REPS (10)
REST 0:30-0:45
WEEK 3
  • SETS (3)
  • REPS (15)
REST 0:30-0:45
WEEK 4
  • SETS (3)
  • REPS (15)
REST 0:30-0:45
WEEK 5
  • SETS (4)
  • REPS (15)
REST 0:30-0:45
WEEK 6
  • SETS (4)
  • REPS (15)
REST 0:30-0:45
#9
BODYWEIGHT SUMO PUSH BACK
WEEK 1
  • SETS (3)
  • REPS (10)
REST 0:30-0:45
WEEK 2
  • SETS (3)
  • REPS (10)
REST 0:30-0:45
WEEK 3
  • SETS (3)
  • REPS (15)
REST 0:30-0:45
WEEK 4
  • SETS (3)
  • REPS (15)
REST 0:30-0:45
WEEK 5
  • SETS (4)
  • REPS (15)
REST 0:30-0:45
WEEK 6
  • SETS (4)
  • REPS (15)
REST 0:30-0:45
#10
BODYWEIGHT SIDE PLANK
WEEK 1
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 2
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 3
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:15)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:15)
REST 0:30
#11
TABATA CARDIO CIRCUIT
WEEK 1
  • SETS (2)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 2
  • SETS (2)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 3
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
1. STANDING MOUNTAIN CLIMBERS
2. ROCKET JUMPS
3. HALF WORMS
4. SKI JUMPS
WORKOUT 2 | BACK | SHOULDERS | LOWER ABS
#1
BODYWEIGHT SUPERMAN
WEEK 1
  • SETS (5)
  • REPS (10)
REST 0:45-1:00
WEEK 2
  • SETS (5)
  • REPS (10)
REST 0:45-1:00
WEEK 3
  • SETS (5)
  • REPS (15)
REST 0:45-1:00
WEEK 4
  • SETS (5)
  • REPS (15)
REST 0:45-1:00
WEEK 5
  • SETS (4)
  • REPS (20)
REST 0:30-0:45
WEEK 6
  • SETS (4)
  • REPS (20)
REST 0:30-0:45
#2
BODYWEIGHT REACHERS
WEEK 1
  • SETS (4)
  • REPS (8)
REST 0:30
WEEK 2
  • SETS (4)
  • REPS (8)
REST 0:30
WEEK 3
  • SETS (4)
  • REPS (12)
REST 0:30
WEEK 4
  • SETS (4)
  • REPS (12)
REST 0:30
WEEK 5
  • SETS (5)
  • REPS (10)
REST 0:30
WEEK 6
  • SETS (5)
  • REPS (10)
REST 0:30
#3
BODYWEIGHT REVERSE SNOW ANGELS
WEEK 1
  • SETS (4)
  • REPS (8)
REST 0:30
WEEK 2
  • SETS (4)
  • REPS (8)
REST 0:30
WEEK 3
  • SETS (4)
  • REPS (10)
REST 0:30
WEEK 4
  • SETS (4)
  • REPS (10)
REST 0:30
WEEK 5
  • SETS (4)
  • REPS (12)
REST 0:30
WEEK 6
  • SETS (4)
  • REPS (12)
REST 0:30
#4
BODYWEIGHT FLAPPERS
WEEK 1
  • SETS (3)
  • REPS (10)
REST 0:30-0:45
WEEK 2
  • SETS (3)
  • REPS (10)
REST 0:30-0:45
WEEK 3
  • SETS (3)
  • REPS (15)
REST 0:30-0:45
WEEK 4
  • SETS (3)
  • REPS (15)
REST 0:30-0:45
WEEK 5
  • SETS (4)
  • REPS (15)
REST 0:30-0:45
WEEK 6
  • SETS (4)
  • REPS (15)
REST 0:30-0:45
#5
BODYWEIGHT SEAL PUSH UP
WEEK 1
  • SETS (3)
  • REPS (10)
  • TEMPO (3-0-3)
REST 0:30-0:45
WEEK 2
  • SETS (3)
  • REPS (10)
  • TEMPO (3-0-3)
REST 0:30-0:45
WEEK 3
  • SETS (3)
  • REPS (15)
  • TEMPO (3-0-3)
REST 0:30-0:45
WEEK 4
  • SETS (3)
  • REPS (15)
  • TEMPO (3-0-3)
REST 0:30-0:45
WEEK 5
  • SETS (3)
  • REPS (20)
  • TEMPO (3-0-3)
REST 0:30-0:45
WEEK 6
  • SETS (3)
  • REPS (20)
  • TEMPO (3-0-3)
REST 0:30-0:45
#6
BODYWEIGHT PRAYER PUSHES
WEEK 1
  • SETS (4)
  • REPS (8)
  • TEMPO (0-3-0)
REST 0:30
WEEK 2
  • SETS (4)
  • REPS (8)
  • TEMPO (0-3-0)
REST 0:30
WEEK 3
  • SETS (4)
  • REPS (12)
  • TEMPO (0-3-0)
REST 0:30
WEEK 4
  • SETS (4)
  • REPS (12)
  • TEMPO (0-3-0)
REST 0:30
WEEK 5
  • SETS (5)
  • REPS (10)
  • TEMPO (0-3-0)
REST 0:30
WEEK 6
  • SETS (5)
  • REPS (10)
  • TEMPO (0-3-0)
REST 0:30
#7
BODYWEIGHT FRONT TWIST RAISES
WEEK 1
  • SETS (4)
  • REPS (8)
REST 0:30
WEEK 2
  • SETS (4)
  • REPS (8)
REST 0:30
WEEK 3
  • SETS (4)
  • REPS (10)
REST 0:30
WEEK 4
  • SETS (4)
  • REPS (10)
REST 0:30
WEEK 5
  • SETS (4)
  • REPS (12)
REST 0:30
WEEK 6
  • SETS (4)
  • REPS (12)
REST 0:30
#8
BODYWEIGHT SCISSORS
WEEK 1
  • SETS (3)
  • REPS (10)
REST 0:30
WEEK 2
  • SETS (3)
  • REPS (10)
REST 0:30
WEEK 3
  • SETS (3)
  • REPS (15)
REST 0:30
WEEK 4
  • SETS (3)
  • REPS (15)
REST 0:30
WEEK 5
  • SETS (4)
  • REPS (15)
REST 0:30
WEEK 6
  • SETS (4)
  • REPS (15)
REST 0:30
#9
BODYWEIGHT UPRIGHT PULL ROW
WEEK 1
  • SETS (3)
  • REPS (10)
REST 0:30
WEEK 2
  • SETS (3)
  • REPS (10)
REST 0:30
WEEK 3
  • SETS (3)
  • REPS (15)
REST 0:30
WEEK 4
  • SETS (3)
  • REPS (15)
REST 0:30
WEEK 5
  • SETS (4)
  • REPS (15)
REST 0:30
WEEK 6
  • SETS (4)
  • REPS (15)
REST 0:30
#10
BODYWEIGHT PLANK
WEEK 1
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 2
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 3
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME PER SET (1:15)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:15)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:15)
REST 0:30
WORKOUT 3 | LEGS | BICEPS | FOREARMS | OBLIQUES
#1
BODYWEIGHT HIP BRIDGE
WEEK 1 & 2
  • SETS (5)
  • REPS (10)
REST 0:45
WEEK 3 & 4
  • SETS (5)
  • REPS (15)
REST 0:45
WEEK 5 & 6
  • SETS (4)
  • REPS (20)
REST 0:45
#2
BODYWEIGHT CALF SQUAT
WEEK 1 & 2
  • SETS (4)
  • REPS (8)
  • TEMPO (0-3-0)
REST 0:45-1:00
WEEK 3 & 4
  • SETS (4)
  • REPS (12)
  • TEMPO (0-3-0)
REST 0:45
WEEK 5 & 6
  • SETS (5)
  • REPS (10)
  • TEMPO (0-3-0)
REST 0:45-1:00
#3
BODYWEIGHT ALTERNATING LUNGE
WEEK 1 & 2
  • SETS (4)
  • REPS (8)
REST 0:30-0:45
WEEK 3 & 4
  • SETS (4)
  • REPS (10)
REST 0:30-0:45
WEEK 5 & 6
  • SETS (4)
  • REPS (12)
REST 0:30-0:45
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#4
BODYWEIGHT JUMP SQUAT
WEEK 1 & 2
  • SETS (3)
  • REPS (10)
REST 0:30-0:45
WEEK 3 & 4
  • SETS (3)
  • REPS (15)
REST 0:30-0:45
WEEK 5 & 6
  • SETS (4)
  • REPS (15)
REST 0:30-0:45
#5
BODYWEIGHT LEANING RDL
WEEK 1 & 2
  • SETS (3)
  • REPS (10)
REST 0:30-0:45
WEEK 3 & 4
  • SETS (3)
  • REPS (15)
REST 0:30-0:45
WEEK 5 & 6
  • SETS (3)
  • REPS (20)
REST 0:30-0:45
#6
BODYWEIGHT 1-ARM PUSH HAMMER CURL
WEEK 1 & 2
  • SETS (4)
  • REPS (8)
REST 0:30-0:45
WEEK 3 & 4
  • SETS (4)
  • REPS (12)
REST 0:30-0:45
WEEK 5 & 6
  • SETS (5)
  • REPS (10)
REST 0:30-0:45
#7
BODYWEIGHT GRABBING REVERSE CURL
WEEK 1 & 2
  • SETS (4)
  • REPS (8)
REST 0:30-0:45
WEEK 3 & 4
  • SETS (4)
  • REPS (10)
REST 0:30-0:45
WEEK 5 & 6
  • SETS (4)
  • REPS (12)
REST 0:30-0:45
#8
BODYWEIGHT ALTERNATING SEATED FOOT CURL
WEEK 1 & 2
  • SETS (3)
  • REPS (10)
REST 0:30-0:45
WEEK 3 & 4
  • SETS (3)
  • REPS (15)
REST 0:30-0:45
WEEK 5 & 6
  • SETS (4)
  • REPS (15)
REST 0:30-0:45
#9
BODYWEIGHT SEATED WIDE LEG CURL
WEEK 1 & 2
  • SETS (3)
  • REPS (10)
REST 0:30-0:45
WEEK 3 & 4
  • SETS (3)
  • REPS (15)
REST 0:30-0:45
WEEK 5 & 6
  • SETS (4)
  • REPS (15)
REST 0:30-0:45
#10
BODYWEIGHT INNER WRIST CURL
WEEK 1 & 2
  • SETS (3)
  • REPS (10)
REST 0:30-0:45
WEEK 3 & 4
  • SETS (3)
  • REPS (20)
REST 0:30-0:45
WEEK 5 & 6
  • SETS (4)
  • REPS (30)
REST 0:30-0:45
#11
BODYWEIGHT SWITCH SQUEEZES
WEEK 1 & 2
  • SETS (3)
  • REPS (10)
REST 0:30-0:45
WEEK 3 & 4
  • SETS (3)
  • REPS (20)
REST 0:30-0:45
WEEK 5 & 6
  • SETS (4)
  • RESP (30)
REST 0:30-0:45
#12
SIDE PLANK
WEEK 1
  • SETS (1)
  • TIME PER SET (0:30)
REST 0:30
WEEK 2
  • SETS (1)
  • TIME PER SET (0:30)
REST 0:30
WEEK 3
  • SETS (1)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (1)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:30
#13
TABATA CARDIO CIRCUIT
WEEK 1
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 2
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 3
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
1. SWITCH KICKS
2. ROCKET JUMPS
3. SKI JUMPS
4. FOOT FIRE
WORKOUT 4 SHOULDERS | CHEST | BACK | UPPER ABS
#1
BODYWEIGHT PLANK UPS
WEEK 1 & 2
  • SETS (5)
  • REPS (10)
REST 0:45-1:00
WEEK 3 & 4
  • SETS (5)
  • REPS (15)
REST 0:45-1:00
WEEK 5 & 6
  • SETS (4)
  • REPS (20)
REST 0:30-0:45
#2
BODYWEIGHT ANGLED DOWNWARD PUSH UP
WEEK 1 & 2
  • SETS (4)
  • REPS (8)
  • TEMPO (0-2-0)
REST 0:45-1:00
WEEK 3 & 4
  • SETS (4)
  • REPS (12)
  • TEMPO (0-2-0)
REST 0:45-1:00
WEEK 5 & 6
  • SETS (5)
  • REPS (10)
  • TEMPO (0-3-0)
REST 0:45-1:00
#3
BODYWEIGHT TOMAHAWK RAISES
WEEK 1 & 2
  • SETS (3)
  • REPS (10)
REST 0:30-0:45
WEEK 3 & 4
  • SETS (3)
  • REPS (20)
REST 0:30-0:45
WEEK 5 & 6
  • SETS (4)
  • REPS (30)
REST 0:30-0:45
#4
BODYWEIGHT ROCKING PUSH UP
WEEK 1 & 2
  • SETS (4)
  • REPS (8)
  • TEMPO (0-2-0)
REST 0:45-1:00
WEEK 3 & 4
  • SETS (4)
  • REPS (12)
  • TEMPO (0-2-0)
REST 0:45-1:00
WEEK 5 & 6
  • SETS (5)
  • REPS (10)
  • TEMPO (0-3-0)
REST 0:45-1:00
#5
BODYWEIGHT BACK SLAP PUSH UP
WEEK 1 & 2
  • SETS (4)
  • REPS (8)
REST 0:30-0:45
WEEK 3 & 4
  • SETS (4)
  • REPS (10)
REST 0:30-0:45
WEEK 5 & 6
  • SETS (4)
  • REPS (12)
REST 0:30-0:45
#6
BODYWEIGHT WALKING PUSH UP
WEEK 1 & 2
  • SETS (3)
  • REPS (10)
REST 0:30-0:45
WEEK 3 & 4
  • SETS (3)
  • REPS (15)
REST 0:30-0:45
WEEK 5 & 6
  • SETS (4)
  • REPS (15)
REST 0:30-0:45
#7
BODYWEIGHT ELBOW ROWS
WEEK 1 & 2
  • SETS (4)
  • REPS (8)
  • TEMPO (0-2-0)
REST 0:45-1:00
WEEK 3 & 4
  • SETS (4)
  • REPS (12)
  • TEMPO (0-2-0)
REST 0:45-1:00
WEEK 5 & 6
  • SETS (5)
  • REPS (10)
  • TEMPO (0-3-0)
REST 0:45-1:00
#8
BODYWEIGHT BELLY PENGUINS
WEEK 1 & 2
  • SETS (4)
  • REPS (8)
REST 0:30-0:45
WEEK 3 & 4
  • SETS (4)
  • REPS (10)
REST 0:30-0:45
WEEK 5 & 6
  • SETS (4)
  • REPS (12)
REST 0:30-0:45
#9
BODYWEIGHT PULSE ROW
WEEK 1 & 2
  • SETS (3)
  • REPS (10)
REST 0:30-0:45
WEEK 3 & 4
  • SETS (3)
  • REPS (15)
REST 0:30-0:45
WEEK 5 & 6
  • SETS (4)
  • REPS (15)
REST 0:30-0:45
#10
BODYWEIGHT CIRCUIT
WEEK 1 & 2
  • SETS (3)
  • REPS (8)
REST 0:30
WEEK 3 & 4
  • SETS (3)
  • REPS (10)
REST 0:30
WEEK 5 & 6
  • SETS (3)
  • REPS (12)
REST 0:30
1. SIDE SWITCH PULSES
2. EXPLOSIVE SPEED PUSH UP
3. FLOPPY DIVERS
#11
PLANK
WEEK 1 & 2
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 3 & 4
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
WEEK 5 & 6
  • SETS (4)
  • TIME PER SET (1:15)
REST 0:30
WORKOUT 5 | LEGS | ARMS | OBLIQUES
#1
BODYWEIGHT CLOSE STANCE SQUAT
WEEK 1 & 2
  • SETS (5)
  • REPS (10)
  • TEMPO (0-6-0)
REST 0:45-1:00
WEEK 3 & 4
  • SETS (5)
  • REPS (15)
  • TEMPO (0-4-0)
REST 0:45-1:00
WEEK 5 & 6
  • SETS (4)
  • REPS (20)
  • TEMPO (0-2-0)
REST 0:45-1:00
#2
BODYWEIGHT REVERSE LUNGE WITH KICKBACK
WEEK 1 & 2
  • SETS (4)
  • REPS (8)
REST 0:45-1:00
WEEK 3 & 4
  • SETS (4)
  • REPS (12)
REST 0:45-1:00
WEEK 5 & 6
  • SETS (5)
  • REPS (10)
REST 0:45-1:00
#3
bodyweight triple threat calf raises
WEEK 1 & 2
  • SETS (4)
  • REPS (8)
REST 0:30-:45
WEEK 3 & 4
  • SETS (4)
  • REPS (10)
REST 0:30-0:45
WEEK 5 & 6
  • SETS (4)
  • REPS (12)
REST 0:30-0:45
#4
BODYWEIGHT DONKEY KICK
WEEK 1 & 2
  • SETS (3)
  • REPS (10)
REST 0:30-0:45
WEEK 3 & 4
  • SETS (3)
  • REPS (15)
REST 0:30-0:45
WEEK 5 & 6
  • SETS (4)
  • REPS (15)
REST 0:30-0:45
#5
ALTERNATING STRAIGHT-LEGGED DEADLIFT
WEEK 1 & 2
  • SETS (3)
  • REPS (10)
  • TEMPO (3-0-3)
REST 0:30-0:45
WEEK 3 & 4
  • SETS (3)
  • REPS (15)
REST 0:30-0:45
WEEK 5 & 6
  • SETS (3)
  • REPS (20)
REST 0:30-0:45
#6
BODYWEIGHT TRIANGLE PUSH UP
WEEK 1 & 2
  • SETS (4)
  • REPS (8)
REST 0:45-1:00
WEEK 3 & 4
  • SETS (4)
  • REPS (12)
REST 0:45-1:00
WEEK 5 & 6
  • SETS (5)
  • REPS (10)
REST 0:45-1:00
#7
bodyweight BODY EXTENSIONS
WEEK 1 & 2
  • SETS (4)
  • REPS (8)
REST 0:30-:45
WEEK 3 & 4
  • SETS (4)
  • REPS (10)
REST 0:30-0:45
WEEK 5 & 6
  • SETS (4)
  • REPS (12)
REST 0:30-0:45
#8
BODYWEIGHT DIP SIDE EXTENSIONS
WEEK 1 & 2
  • SETS (3)
  • REPS (10)
REST 0:30-0:45
WEEK 3 & 4
  • SETS (3)
  • REPS (15)
REST 0:30-0:45
WEEK 5 & 6
  • SETS (4)
  • REPS (15)
REST 0:30-0:45
#9
BODYWEIGHT CLOSE LEG CURL
WEEK 1 & 2
  • SETS (4)
  • REPS (8)
REST 0:45-1:00
WEEK 3 & 4
  • SETS (4)
  • REPS (12)
REST 0:45-1:00
WEEK 5 & 6
  • SETS (5)
  • REPS (10)
REST 0:45-1:00
#10
bodyweight 1-ARM PUSH CURL
WEEK 1 & 2
  • SETS (4)
  • REPS (8)
REST 0:30-:45
WEEK 3 & 4
  • SETS (4)
  • REPS (10)
REST 0:30-0:45
WEEK 5 & 6
  • SETS (4)
  • REPS (12)
REST 0:30-0:45
#11
BODYWEIGHT LYING FOOT CURL
WEEK 1 & 2
  • SETS (3)
  • REPS (10)
REST 0:30-0:45
WEEK 3 & 4
  • SETS (3)
  • REPS (15)
REST 0:30-0:45
WEEK 5 & 6
  • SETS (4)
  • REPS (15)
REST 0:30-0:45
#12
BODYWEIGHT CHERRY PICKERS
WEEK 1 & 2
  • SETS (3)
  • REPS (10)
REST 0:30-0:45
WEEK 3 & 4
  • SETS (3)
  • REPS (20)
REST 0:30-0:45
WEEK 5 & 6
  • SETS (4)
  • REPS (30)
REST 0:30-0:45
#13
BODYWEIGHT CIRCUIT
WEEK 1 & 2
  • SETS (3)
  • REPS (8)
REST 0:30
WEEK 3 & 4
  • SETS (3)
  • REPS (10)
REST 0:30
WEEK 5 & 6
  • SETS (3)
  • REPS (12)
REST 0:30
1. TENSION DIPS
2. PUSH UPRIGHT CURL
3. REAR FOREARM ROASTERS
#14
SIDE PLANK
WEEK 1 & 2
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 3 & 4
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
WEEK 5 & 6
  • SETS (4)
  • TIME PER SET (1:15)
REST 0:30
#15
TABATA CARDIO CIRCUIT
WEEK 1
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 2
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 3
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
1. BURPEES
2. HIGH KNEES
3. LOW CROSS RUNS
4. JUMPING JACKS