Body weight Exercise: Cycle 1, Week 3 – Fitness Workouts, Nutrition Tips, Supplements

Body weight Exercise: Cycle 1, Week 3

The body weight exercises require solely the house of a yoga mat. The exercises are scheduled three days per week – Monday, Wednesday, and Friday – however be at liberty to leap in wherever you want. Each third exercise is designed to make use of a pull-up bar and field or bench. Please heat up the physique with joint mobility or Primal Transfer workouts to organize on your exercise. Yoga can present a wonderful cross coaching exercise for this programming.

Week 3

Day 1: Interval Day

A.
1 minute Squat-Thrust-Burpee
1 minute Strict Push Ups
1 minute Alternating Stomach Bicycles

 

B.
4 Rounds:
30 seconds Handstand Maintain
30 seconds Air Squats

 

1 minute Double Raised Legs

 

C.
1 minute Squat-Thrust-Burpee
1 minute Strict Push Ups
1 minute Janda Sit Ups

 

D.
4 Rounds:
30 seconds Plank to Push Up, alternating arms
30 seconds Star Jumps

 

1 minute Alternating Stomach Single Leg Elevate Twist

 

E.
2 Rounds:
1 minute of Inchworm Push Ups
1 minute of Lunges

 

1 minute Kimura Sit Ups

 

F.
2 Rounds:
1 minute of Alternating Air Squat with a kick
5 Diamond Push Ups
20 seconds of Plank

 

G.
1 minute Burpee, with alternating aspect bounce to proper and left
1 minute Ahead Bend to Kick By, alternating on the appropriate and left
1 minute Stomach Across the Worlds

 

H.
4 Rounds:
30 seconds of Dive Bomber Push Ups to Cobra
30 seconds Alternating One Arm Tapping Push Up or Clapping Push Up

 

1 minute Double Raised Legs

 

 

Day 2: Tabata Day

For twenty seconds do as many reps of the train as you’ll be able to with good type then relaxation for 10 seconds. Repeat this seven extra occasions for a complete of eight intervals.

 

A.

Air Squats
Push Ups
Alternating Lunges
Burpees

 

Relaxation a minimum of 2 minutes

 

B.
Hole Rock
Superman
V-ups

 

Day 3: Energy Focus

A.
4x Max Effort Pull Ups
4x 10 Dragon Flags
Relaxation 2 minutes between units

 

B.
5 rounds:
5 Dips with field
10 Field Jumps
15 Janda Sit Ups