Week #6

Perform the following workout 3 times during the week. Rest as needed between sets and reps.

Warm-up and Mobility Work:

  1. 200 Jumping Jacks
  2. 5-10 Minutes of Full-Body Joint Mobility
  3. Bear Squats 3 Sets of 1 Minute Holds

Main Workout:

  1. Push-Ups 3 Sets of 10 Reps
  2. Wall Sits 3 Sets of 10 Reps
  3. Diamond Push-Ups 3 Sets of 5-10 Reps
  4. Walking Lunges 3 Sets of 10 Steps (ES)
  5. Wide Push-Ups 3 Sets of 10 Reps
  6. Pull-Ups 3 Sets of 5-10 Reps

Note: To make bodyweight exercises harder, try slowing your rep speed way down (5 Second Up, 5 Seconds Down) or hold the contracted portion of the exercise for 3 to 10 seconds before returning to the starting position (e.g., the bottom of the push-up position).

Weekly Workout 1-1-18

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