CLASS 043 BEGINS FEB 1 - GET YOUR SPOT!

BEGINNER | GARAGE CONDITIONING - Bodyweight

by Amy Petersen

This week's Beginner workout is bodyweight only, which makes this perfect for a home or garage based training day. Of course, you can also do this workout at the gym. 

If you still have gas in the tank at the end of your workout, ruck, walk, or run for 1-3 miles.

Note the asterisks for a few of the exercises. Please read all notes and view all videos before performing the workout.

REMINDER:

  • Soft count: 1, 2, 3, 4 ... this is when both (or all) limbs perform the exercise at the same time.
  • Hard count: 1,1, 2, 2, 3, 3, 4, 4...this is when only one limb does work at a time.
  • Each Side: Do all reps on one side before switching to complete all reps on the other side.

    WARM-UP

    8-10 reps

    Brady Band Series - No Band
    8-10 reps Inchworms
    8-10 reps

    Reverse Lunge with Reach

    		 EACH SIDE

     

    WORKOUT x 3 Rounds

    8-12 reps

    Bodyweight Air Squats

     

    8-12 reps

    Bodyweight Split Jump*

    HARD COUNT

    8-12 reps

    Single Leg Alphabet

    EACH SIDE

     

     

     

    8-12 reps

    Bodyweight Push-Ups**

     

    8-12 reps

    Straight Leg Lowers***

    		 EACH SIDE

    8-12 reps

    Prone YTI's

     

    * Note heel usage to create more power. If you are unable to perform a split jump, perform a split squat. It's the same movement, just no jump. Your jump does not need to be high - do what feels right.

    ** Knees OK for bodyweight push-up if necessary. Be sure to keep head and hips in alignment with spine. Hips should be dropped, not lifted.

    *** Make sure low back is pressed into the mat by sealing your low abs to your spine.

     

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