Upper-Menu

Bodyweight Strength Training

Bodyweight exercises are a simple, effective way to improve balance, mobility, flexibility, and strength without gym machines or equipment. On this page, you will find three Bodyweight Strength Programs to get you started. These sessions can be done in your own home. If you have any questions, please feel free to contact us.

Day 1 - Exercise - Repetitions - Sets

Below you will see at list of exercises, repititions and sets. Each section is to be done in a "superset". A superset is a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the exercises.

Exercise Repetitions Sets
4-way lunge 3 each way 3
Superset Arabesque 10 each leg 3
Side hip walks 10 each way 3
DL/SL Bridge 10DL or 8SL each leg 3
Superset Bird dog 8 each way 8
Ab curl 10 3
Med ball twist 8 each way 3
Superset 3-way plank 30 sec each way 3
Push-ups 10 3
Wall-sit 45 seconds 3
Superset Rows 10 3
Eccentric calf raises 10 each leg 3

Day 2 - Exercise - Repetitions - Sets

Below you will see at list of exercises, repititions and sets. Each section is to be done in a "superset". A superset is a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the exercises.

Exercise Repetitions Sets
Squat weight-shifts 5 sec x 10 each way 3
Superset Side lunge to squat 8 each way 3
Monster walks 10 each way 3
Superman 10 3
Superset Hamstring walk-outs 6 3
Dead bugs 8 each way 3
Oblique curl 6 each way 3
Superset Push-up rotation 6 each way 3
Med ball supine push 6 3
Band pull-apart 10 3
Superset 3-way cone touch 2 each way (24 touches) 3
DL/SL calf raises As many as possible 3

Day 3 - Exercise - Repetitions - Sets

 

Exercise Repetitions Sets
Split squat 8 each leg 3
Superset O/H (racquet) squats 10 3
Med ball RDL 10 3
Donkey kick 6 each way 3
Superset Ball squeeze 30 seconds 3
Side plank lower 8 each way 3
Iron cross 10 3
Superset Bow and arrow 8 each way 3
Bridge march 8 each way 3
Step ups 10 each leg 3
Superset Med ball bicycles 8 each way 3
Push up to pike 10 3
Reverse Fly 10 3
Vida Tennis