Weekly Workout #5 - Advanced Bodyweight Workout

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This week's workout is an advanced bodyweight workout.  Perform the workout two to three times this week. Rest as much as needed throughout the workout.

Warm-up and Mobility Work:

  1. Neck, Arm, and Hip Circles
  2. Good Mornings 10 Reps
  3. Walk Lunges with a Twist 10 Reps (5 ES)
  4. Superman Holds - 3 Sets of 30 Seconds
  5. Glute Bridges - 3 Sets of 30 Seconds

Main Workout:

Instructions: Complete each exercise and the prescribed number of reps before moving on to the next exercise.  Try not to rest for more than a minute between each exercise. 

Note:  Modify each exercise as needed to fit your ability. 

  1. Air Squats – 3 Sets of 12 Reps
  2. Isometric Bulgarian Split Squats - 3 Sets of 30 Seconds (ES)
  3. Walking Lunges - 3 Sets of 20 Reps (10 ES)
  4. Pull Ups or Bodyweight Rows - 3 Sets of 10-12 Reps
  5. Bench Dips - 3 Sets of 15 Reps
  6. Regular Push Ups - 3 Sets of 10 Reps
  7. Wide Push Ups - 3 Sets of 10 Reps

Note: Drink plenty of water before, during, and after your workout. 

Advanced Bodyweight Workout 1

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