CONTINUOUS WORK BODYWEIGHT TRAINING
- Each round lasts 3 minutes
- Rest a minute between rounds
- There is an optional 5-10 minute starter and finisher
OPTIONAL STARTER: 5-10 Minutes
Shin Box to Squat to Lunge
ROUND 1: Hollow-Body to Bridge/Airplane Flow
ROUND 2: Marching to Skipping Progression
ROUND 3: Plank Flow
ROUND 4: AMRAP of 3, 4 or 5 Reverse Lunges to Balance or Hop/Side
ROUND 5: Crawl Flow
ROUND 6: Box Jump to Alternating Step-Down
ROUND 7: AMRAP of 5 Atomic Pushups/10 Sliding Leg Curls Superset
ROUND 8: AMRAP of 3, 4 or 5 Single-Leg Hops/Side
ROUND 9: AMRAP of 5 Ab Slideouts/10 Sliding Climbers Superset
ROUND 10: AMRAP of 3, 4 or 5 Sliding Lateral Lunges/Side
OPTIONAL FINISHER: 5-10 Minutes
Sumo Burpee to Dead-Stop Pushup
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WOW 29: 10-MINUTE TORCHERS
CONTINUOUS WORK BELLS TRAINING
- Each round lasts 10 minutes
- Rest 2 minutes between rounds
- There is an optional 5-10 minute finisher
ROUND 1: Core-Crusher Complex AMRAP
- 3 Single-Arm Situps
- 3 Lateral Hinges
- 3 Seated Overhead Presses
- 3 Decline/Bridge Floor...
Yo! Due to an injury, I'm unable to film this workout. I uploaded a video of the programming image (there is also a downloadable PDF) to allow for questions and post-workout reports in the comments section underneath this video. If you've been with us all year, you should be familiar with all of...
This simple but deadly routine is one of my favorite bodyweight workouts of all-time.
- 1 Minute Crawling (or Planking or Pushups)
- 2 Minutes Lunging (Walking or In-Place)
- 3 Minutes Running (or Walking)
That's 1 round that takes 6 minutes to complete. Perform up to 10 total rounds for a 60...
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