You're new at working out and don't know where to start? This 3-week bodyweight program combines functional and core exercises that will enhance your mobility, strength and endurance. There's 3 workouts per week: a full body workout, an upper body workout and a lower body workout. For each one, we always suggest a number of rounds to complete, but you can decide to do one less round or one more, depending on what your body needs. If you want to push it a notch, you can add one of our 'Finishers' to your workout: we promise a real good sweat :P Before each training session, we suggest to follow one of the warm-up sequence, or, if you're short on time, you can simply do 2 to 3 min of skipping rope. After your workout, taking some time to stretch is highly recommended in order to reduce soreness and prevent injuries.
Equipement: 1 light weight (~ 5 lbs)
HIIT [ 35 sec ON / 10 sec OFF ] Switch exercise at each interval. Repeat the circuit 4 times. Take 1 min rest between each circuit.
List of exercises:
- Half burpees
- Crab to reverse plank
- Superman paddle
- Diving movements
- Downdog split knee-to-elbow ...
Equipment: 2 light weights (~ 2 to 5 lbs)
Complete each exercise and the proper number of reps consecutively. Repeat the circuit 4 times. Take 1 min rest between each circuit.
List of exercises:
- 8 X bent-over swimmers (with weights)
- 4 X single-leg 'T' to 'Y' on left leg (with weights)
- 4 X...
HIIT [ 35 sec ON / 10 sec OFF ] Switch exercise at each interval. Repeat the circuit 4 times. Take 1 min rest between each circuit.
List of exercises:
- Low squat to burpee
- Back & side taps (with right leg)
- Single-leg hops (right leg up)
- Back & side taps (with left leg)
- Single-leg hops (...
