Advanced Bodyweight, Class 1: It Starts with Oxygen
Advanced Bodyweight Program • 13m
Trainer: Missy
Duration:40 minutes
Class Type: partial video
This first class introduces single leg movements and preps the core and breath for bodyweight movements.
Warmup:
60 seconds each movement x2 rounds
1. glute bridge
2. hollow hold (20 seconds work/20 seconds rest/20 seconds work)
3. plank (20 seconds work/20 seconds rest/20 seconds work)
4. side plank on forearms (20 seconds right side side/20 seconds rest/20 seconds left side)
Program:
(2.3.5) repetitions x3 rounds
1. close stance squats
2. pushups
3. single leg deadlifts
rest 1 minute between rounds
circuit 60 seconds each movement x3 rounds
1. bodyweight turkish get up right side
2. bodyweight turkish get up left side
3. heel tap right side
4. heel tap left side
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