ALL-AROUND BODYWEIGHT STRENGTH
PROGRAM OVERVIEW
DIFFICULTY: All Levels. This program is largely time-based, meaning we give time frames for you to work in. To scale the program up, perform more reps in the time allotted. To scale down, perform fewer reps in the time allotted.
VOLUME / TIMING: Low - Moderate / Anytime
PROGRAM STRUCTURE: 8 Weeks - 2 Sessions / week
SESSION STRUCTURE: 30 minutes of bodyweight training
EQUIPMENT: Chair / Box
FOCUS: Full body Strength, Core Stability, Conditioning. This program uses nothing more than your body to progressively build strength and power in the upper body, lower body, and core. These sessions are 30-40 minutes in length.
MOVEMENT VIDEO LIBRARY
WEEK 1
SESSION A
-
1 ROUND:
Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
4 ROUNDS:
1) Air squats x 20 sec
2) Wall Sit Hold x 40 sec
3) Push-ups x 20 sec
4) Plank Hold x 40 sec -
12 MIN EMOM:
MIN 1) Lateral squat hold x 15 sec each THEN side step (repeat 3-steps in each direction) x 30 sec
MIN 2) RFE Hinge Reach Hold x 25 sec each side
MIN 3) 1/2 get-up x 30 sec each side -
7 MIN REPEAT:
1) sprawl x 1 + side shuffle x 6 total
2) Bear hold + shoulder taps x 20 taps each side
3) 2-leg/ R-leg / L-eg RDL x 10 each
SESSION B
-
1 ROUND:
Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
MIN 1) goodmorning + Hinge & reach hold x 30 sec / 30 sec
MIN 2) Split squat pulse x 25 sec each side
MIN 3) Side Plank x 25 sec each side -
4 ROUNDS: 30 SEC EACH
1) Hinge T
2) Hinge Y
3) Cuban Press
4) Down Dog
no rest -
7 MIN REPEAT:
1) Hollow Hold + knee tuck x 10
2) OAOL V-up x 10 each
3) Glute bridge x 20 + 10 bridge marches each side
4) Tuck jump x 10
Welcome to Week 1 of the program! This week, you’ll be working through time-based sequences. Make sure you challenge yourself, but also give your body an opportunity to get the hang of the movements. The times, rep schemes, and volume of this program will build over the next 8 weeks. Get a good foundation this week to start things off on the right track.
WEEK 2
SESSION A
-
1 ROUND:
Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
4 Rounds:
1) Tempo Push-up :30
2) Shoulder Taps x :30
3) Tempo Air squats x :30
4) Air squat hold x :30
no rest -
4 Rounds EMOM:
MIN 1) Lateral squat hold x 15s each side THEN alternating cossack squat x 20 sec
MIN 2) Airplane + Scaption Reach x 25s each side
MIN 3) Flag Hold x 25 s each side -
6 MIN REPEAT:
1) Sprawl + Hop Over x 10
2) OAOL V-up x 15 each
3) Frog Bridge x 20
SESSION B
-
1 ROUND:
Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
4 ROUNDS: 30 SEC EACH
1) Goodmornings
2) Hinge + Reach
3) Rev. Lunge R
4) Rev. Lunge L
no rest -
4 ROUND EMOM:
MIN 1) Hinge T / Hinge Y x 25 sec ea
MIN 2) Cuban Press x 50 sec
MIN 3) Down Dog + Plank x 50 sec -
6 MIN REPEAT:
1) Split squat x 10 each
2) Plank lateral walk x 10 each
3) Hollow Hold + knee tuck x 10
Week 2 is here! Keep up the good work and stay consistent. You’ll see the times and rep schemes change this week, along with a few new exercise variations. If you aren’t following the guided training videos, be sure to check out the instructional videos under our Movement Videos Tab before your workout so you know the correct technique for each exercise.
WEEK 3
SESSION A
-
1 ROUND:
Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
5 ROUND EMOM:
MIN 1) RFE split squat x 8 each side -
5 ROUNDS:
Perform 1 Round Every 75 seconds
1) Goodmorning x 10
2) 1-leg bridge x 10 each
3) Broad Jump x 3 -
4 ROUND EMOM:
MIN 1) Snow Angels x 50s
MIN 2) Cuban Press x 50s
MIN 3) Bear Hold x 50s -
6 MIN REPEAT:
1) 1-leg Lateral Line Hops x 30 each
2) Narrow Grip Push-up + Flag x 5 each side
3) Lateral Lunge x 5 each side
SESSION B
-
1 ROUND:
Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
5 ROUNDS: 30 SEC ON / 30 SEC OFF
Push ups (Max Reps in 30 sec) -
5 ROUNDS:
Perform 1 Round Every 75 seconds
1) Air Squats x 10
2) Rev. Lunge x 5ea
3) Squat jumps x 5 -
4 ROUND EMOM:
MIN 1) Airplane + knee tuck w/ heel hover x 25 sec each side
MIN 2) Transverse hop + Squat Hold x 25 sec each
MIN 3) High Hip Bear Crawl + Down Dog Hold x 25 sec each -
4 ROUNDS: 30 SEC EACH
1) Leg Lifts
2) SASL Deadbug reach
3) Superman OAOL reach
Week 3 is here! Keep up the good work and stay consistent. You’ll see the times and rep schemes change this week, along with a few new exercise variations. If you aren’t following the guided training videos, be sure to check out the instructional videos under our Movement Videos Tab before your workout so you know the correct technique for each exercise.
WEEK 4
SESSION A
-
1 ROUND:
Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
5 ROUNDS: 40 SEC ON / 40 SEC OFF
1) Max push ups -
5 ROUND E90S:
Every 90 seconds perform the sequence below:
1) Air Squats x 15
2) Rev. Lunge x 5ea
3) Squat jumps x 10 -
4 ROUND EMOM:
MIN 1) 1-leg bench hip lift x 25s ea
MIN 2) Triplanar hop x 25s ea
MIN 3) Down Dog toe tap + reach x 25s ea -
4 ROUNDS: 30 SEC EACH
1) Hollow Hold
2) Side Plank R
3) Side Plank L
SESSION B
-
1 ROUND:
Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
5 Round EMOM:
MIN 1: RFE split squat x 10 each side -
5 Rounds:
Perform 1 round every 90 sec
1) Goodmorning x 15
2) 1-leg bridge x 10 each
3) Broad Jump x 5 -
2 Rounds:
Perform as many rounds as possible in 4 min, then rest 60 sec (you will repeat this 2x)
1) Push-up + flag x 8 each
2) bear kick through x 8 each
3) Rev. Plank March x 8 ea -
4 ROUNDS: 30 SEC EACH
1) Prone snow angel
2) Log Roll
3) V-sit
Week 4 is here! Keep up the good work and stay consistent. You’ll see the times and rep schemes change this week, along with a few new exercise variations. If you aren’t following the guided training videos, be sure to check out the instructional videos under our Movement Videos Tab before your workout so you know the correct technique for each exercise.
WEEK 5
SESSION A
-
1 ROUND:
Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
1 ROUND EACH: (5 TOTAL) 40 SEC ON / 40 SEC OFF
round 1) Standard Push-up
round 2) Staggered Hands
round 3) Narrow Hands
round 4) Down Dog to Push-up
round 5) Standard Push-up -
5 ROUNDS E2MOM:
Perform 1 round every 2 minutes
1) Air Squats x 15
2) Rev. Lunge x 5ea
3) Lunge Jumps x 5 each
4) Squat jumps x 5 -
4 ROUNDS: 30 SEC EACH
1) Ice Skater Hops
2) Crab Bridge
3) OAOL V-up
4) Hinge + Scaption Reach
no rest
SESSION B
-
1 ROUND:
Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
5 Round EMOM:
MIN 1) RFE split squat x 12 each side -
5 ROUNDS E90S:
Perform 1 round every 90 sec
1) Goodmorning x 15
2) 1-leg bench hip lift x 10 each
3) 1-leg broad jump x 3 each side -
2 ROUNDS:
Perform as many rounds as possible of the sequence below in 4 minutes, then rest for 60 sec (you will repeat this 2x)
1) Kick Through or Flags x 8 each
2) SASL Deadbug x 8 each
3) Yoga Push-up x 4 -
4 ROUNDS: 30 SEC EACH
1) 1/2 get-up R
2) 1/2 get-up L
3) Hollow Hold
no rest
Week 5 is here! Keep up the good work and stay consistent. You’ll see the times and rep schemes change this week, along with a few new exercise variations. If you aren’t following the guided training videos, be sure to check out the instructional videos under our Movement Videos Tab before your workout so you know the correct technique for each exercise.
WEEK 6
SESSION A
-
1 ROUND:
Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
5 ROUNDS E90S:
Perform 1 round of the sequence below every 90 sec
1) RFE split squat x 12 each side
2) Triplanar Hop x 1-2 each side -
5 Rounds:
Perform 1 round every 2 minutes
1) 1-leg Hinge + Reach x 8 each
2) Bench hip lift complex 8/8/8 (2/R/L)
3) Tuck Jump x 8 -
2 ROUNDS:
Perform as many rounds as possible of the sequence below in 4 minutes, then rest for 60 sec (you will repeat this 2x)
1) Push-up + Lat step x 5 each
2) High Hip Bear Crawl walk x 5 steps each fwd/back
3) Barehand Overhead Press x 25 -
4 ROUNDS: 30 SEC EACH
1) Mountain Climber Plus R
2) Mountain Climber Plus L
3) Log Rolls
no rest
SESSION B
-
1 ROUND:
Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
2 ROUNDS EACH: 30 SEC ON / 30 SEC OFF
1) Standard Push-up
2) Staggered Hands
3) Narrow Hands
4) Down Dog to Push-up
5) Push-up + Flag -
5 ROUNDS:
Perform 1 round every 2 minutes
1) Air Squats x 20
2) Rev. Lunge x 5ea
3) Squat jumps x 10
4) Lunge Jumps x 5 each -
4 ROUNDS: 30 SEC EACH
1) Oblique Crunch
2) Hollow Hold + Knee tuck
3) Side Shuffle
4) Bear Kick Through
no rest
Week 6 is here! Keep up the good work and stay consistent. You’ll see the times and rep schemes change this week, along with a few new exercise variations. If you aren’t following the guided training videos, be sure to check out the instructional videos under our Movement Videos Tab before your workout so you know the correct technique for each exercise.
WEEK 7
SESSION A
-
1 ROUND:
Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
1 ROUND EACH
For each sequence, perform as many rounds as possible in 3 minutes, then rest for 60 seconds and move on to the next sequence.
SEQUENCE 1:
1) Air squat x 15
2) standard push-up x 10
SEQUENCE 2:
1) Lunge x 10 ea
2) Staggered push-up x 5 ea
SEQUENCE 3:
1) Squat Jump x 10
2) Yoga Push-ups x **5** (not 6)
SEQUENCE 4:
1) Lunge Jump x 5 ea
2) Narrow Grip Push-up flag x 5 ea -
2 ROUNDS EMOM:
Perform 50 sec on / 10 sec off for each exercise
min 1) Hollow hold flutter kick
min 2) Hinge + Scaption Reach
min 3) Lateral line hops
min 4) Frog bridge
min 5) Lateral Crawl
SESSION B
-
1 ROUND:
Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
1 ROUND EACH:
For each sequence, perform as many rounds as possible in 3 minutes, then rest for 60 seconds and move on to the next sequence.
SEQUENCE 1:
Goodmorning x 10
Crab Bridge x 10
SEQUENCE 2:
Rev Lunge to Knee tuck x 6 ea
Plank + DD toe tap x 6 ea
SEQUENCE 3:
Tuck jump x 10
Sit-up R/L x 5 ea *R/L means R knee tucked x 5 each side
SEQUENCE 4:
Ice skater hop x 10 ea
Hollow hold + knee tuck x 10 -
2 ROUND EMOM:
Perform 50 sec on / 10 sec off for each exercise
MIN 1) Burpees
MIN 2) Side plank R
MIN 3) Side plank L
MIN 4) Bridge R
MIN 5) Bridge L
Week 7 is here! Keep up the good work and stay consistent. You’ll see the times and rep schemes change this week, along with a few new exercise variations. If you aren’t following the guided training videos, be sure to check out the instructional videos under our Movement Videos Tab before your workout so you know the correct technique for each exercise.
WEEK 8
SESSION A
-
1 ROUND:
Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
1 ROUND EACH
For each sequence, perform as many rounds as possible in 6 minutes, then rest for 90 seconds and move on to the next sequence.
SEQUENCE 1: 6 min - perform as many rounds as possible of this sequence
1) standard push-up x 10
2) Hollow Hold + Knee Tuck x 15
3) Air squat x 20
Rest 1.5 minutes
SEQUENCE 2: 6 min - perform as many rounds as possible of this sequence
1) Staggered Push-up x 5 each
2) OAOL V-up x 10 each
3) Lunges x 10 each -
1 ROUND EACH:
For each sequence, perform as many rounds as possible in 6 minutes, then rest for 90 seconds and move on to the next sequence.
SEQUENCE 1: 6 min - perform as many rounds as possible of this sequence
1) SL Goodmorning x 10 ea
2) Tuck Jump x 15
3) Bear Hold + Shoulder Taps x 20 ea
Rest 1.5 minutes
SEQUENCE 2: 6 min - perform as many rounds as possible of this sequence
1) Cossack Squats x 10ea
2) High Hip Bear Crawl x 15ea
3) Frog Bridge x 20
SESSION B
-
1 ROUND:
Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
1 ROUND EACH:
For each sequence, perform as many rounds as possible in 6 minutes, then rest for 90 seconds and move on to the next sequence.
SEQUENCE 1: 6 min - perform as many rounds as possible of this sequence
1) Crab Bridge x 10
2) Goodmorning x 15
3) Barehand Overhead Press x 20
Rest 1.5 minutes
SEQUENCE 2: 6 min - perform as many rounds as possible of this sequence
1) Side Lunge x 10ea
2) Plank + Toe Tap x 10ea
3) Ice Skater Jumps x 10ea -
1 ROUND EACH
For each sequence, perform as many rounds as possible in 6 minutes, then rest for 90 seconds and move on to the next sequence.
SEQUENCE 1: 6 min - perform as many rounds as possible of this sequence
1) Jumping Lunge x 10ea
2) Yoga Push-up x 10
3) SASL Deadbug x 10ea
Rest 1.5 minutes
SEQUENCE 2: 6 min - perform as many rounds as possible of this sequence
1) Push-up + Flag x 5ea
2) Squat Jump x 10
3) Leg Lifts x 15
Welcome to Week 8! Finish this thing off strong and crush your workouts this week! If you aren’t following the guided training videos, be sure to check out the instructional videos under our Movement Videos Tab before your workout so you know the correct technique for each exercise.