WORKOUT

Body Weight 3

A 5-exercise pyramid circuit. Complete all exercises at 50, 40, 30, 20, and 10 reps.

Warm Up - Tactical Training Warm Up
Body Weight HIIT
MAIN WORKOUT
# Exercise Dosage Progression Modification
01 Bear crawl wall commando Pyramid Scheme – perform each exercise 50 reps, then working down in incraments of 10. 50 / 40/ 30/ 20 / 10 resistance band at hands tap shoulders only
02 Push up Pyramid Scheme – perform each exercise 50 reps, then working down in incraments of 10. 50 / 40/ 30/ 20 / 10 deficit, hand release on knees, at bench
03 Squat Pyramid Scheme – perform each exercise 50 reps, then working down in incraments of 10. 50 / 40/ 30/ 20 / 10 add weight, single leg, jump box
04 Bird dog Pyramid Scheme – perform each exercise 50 reps, then working down in incraments of 10. 50 / 40/ 30/ 20 / 10 perform same arm/same leg allow hand/foot to touch
05 V-up Pyramid Scheme – perform each exercise 50 reps, then working down in incraments of 10. 50 / 40/ 30/ 20 / 10 add weight bent knees, pulse at 90
01 Bear crawl wall commando

Pyramid Scheme – perform each exercise 50 reps, then working down in incraments of 10. 50 / 40/ 30/ 20 / 10

Progression resistance band at hands
Modification tap shoulders only
02 Push up

Pyramid Scheme – perform each exercise 50 reps, then working down in incraments of 10. 50 / 40/ 30/ 20 / 10

Progression deficit, hand release
Modification on knees, at bench
03 Squat

Pyramid Scheme – perform each exercise 50 reps, then working down in incraments of 10. 50 / 40/ 30/ 20 / 10

Progression add weight, single leg, jump
Modification box
04 Bird dog

Pyramid Scheme – perform each exercise 50 reps, then working down in incraments of 10. 50 / 40/ 30/ 20 / 10

Progression perform same arm/same leg
Modification allow hand/foot to touch
05 V-up

Pyramid Scheme – perform each exercise 50 reps, then working down in incraments of 10. 50 / 40/ 30/ 20 / 10

Progression add weight
Modification bent knees, pulse at 90
COOL DOWN
# Exercise Dosage Progression Modification
01 Foam Roll 5 min — —
02 Open book x 20 hold top knee down bent top elbow
03 Pec stretch — — —
04 Pigeon 30s x 3 B — FABER stretch
05 OH lat contract/relax — — —
01 Foam Roll

5 min

02 Open book

x 20

Progression hold top knee down
Modification bent top elbow
03 Pec stretch
04 Pigeon

30s x 3 B

Modification FABER stretch
05 OH lat contract/relax

Exercise is not without its risks. As with any exercise program, if at any point you begin to feel faint, dizzy, or have physical discomfort, stop immediately and consult a physician.

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