WORKOUT
Body Weight 5
A complete strength circuit with a 6-exercise warm-up, 10 main exercises covering push, pull, hinge, and squat patterns, and a structured cool-down.
WARM-UP
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Serratus push up | x20 | Band around back or weight | On knees or at wall |
| 02 | Serrratus pull up | x20 | Hold legs out or up | Band assist |
| 03 | Plank | 1m | Add weight, UE/LE movement | On knees |
| 04 | Crab Reach | x10 BUE | Maximum range of motion | On knees |
| 05 | Bridge | 1m | Add band at knees, weight, SL | Rest during minute |
| 06 | Hip 90/90 | x10 BLE | Lift onto knees | Limit range |
01 Serratus push up
x20
Progression Band around back or weight
Modification On knees or at wall
02 Serrratus pull up
x20
Progression Hold legs out or up
Modification Band assist
MAIN WORKOUT
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Push Up | 2×15 | Clap, deficit | Knees |
| 02 | Commandos | 2×15 | Weight on back | On knees, shoulder tap |
| 03 | Pulse Lunges | 2×10 BLE | Weight | No pulse |
| 04 | Lateral Lunges | 2×10 BLE | Weight, pulse, tempo | Use TRX straps for balance |
| 05 | Dips | 2×15 | No leg support | Various leg support |
| 06 | Lateral Lunges | 2×10 BLE | Weight, pulse, tempo | Use TRX straps for balance |
| 07 | Dips | 2×15 | No leg support | Various leg support |
| 08 | Hamstring Walk Outs | 2×15 | Band around feet, weight | Bridge w/ leg kick |
| 09 | Pull Up | 2×15 | Weight | Band assist |
| 10 | Toes To Bar | 2×15 | Weight, pause | Knee to chest, toes to foam roll |
| 11 | Bear Crawl | 50ft x 2 | Drag weight | Isometric hold |
| 12 | Squat | 2×15 | Jump, tempo, pause, pulse | Box squat |
01 Push Up
2×15
Progression Clap, deficit
Modification Knees
04 Lateral Lunges
2×10 BLE
Progression Weight, pulse, tempo
Modification Use TRX straps for balance
05 Dips
2×15
Progression No leg support
Modification Various leg support
06 Lateral Lunges
2×10 BLE
Progression Weight, pulse, tempo
Modification Use TRX straps for balance
07 Dips
2×15
Progression No leg support
Modification Various leg support
11 Bear Crawl
50ft x 2
Progression Drag weight
Modification Isometric hold
12 Squat
2×15
Progression Jump, tempo, pause, pulse
Modification Box squat
COOL DOWN
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | OH Lat stretch - contract/relax | 5s contract/relax x 10 | Range of motion to tolerance | Stretch only without contract portion |
| 02 | IR stretch - contract/relax | 5s contract/relax x 10 | Range of motion to tolerance | Stretch only without contract portion |
| 03 | Standing cat camel | x20 | No wall support | Quadruped, sitting |
| 04 | Open book | 5s x 10 B | Range of motion to tolerance | Bend top elbow |
| 05 | Banded hip mobility circuit - HS/add/abd | x5 each direction BLE | Range of motion to tolerance | Range of motion to tolerance |
01 OH Lat stretch - contract/relax
5s contract/relax x 10
Progression Range of motion to tolerance
Modification Stretch only without contract portion
02 IR stretch - contract/relax
5s contract/relax x 10
Progression Range of motion to tolerance
Modification Stretch only without contract portion
05 Banded hip mobility circuit - HS/add/abd
x5 each direction BLE
Progression Range of motion to tolerance
Modification Range of motion to tolerance
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.