WORKOUT
Bodyweight Workout with Aerobic Tabata
A bodyweight strength circuit followed by an Aerobic Tabata finisher on the Assault Bike or Rower. Perform main exercises in order provided. Tabata: 8 rounds of 20 sec ON / 10 sec rest.
PREPARATION
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Jumping Jacks | x 30 | Light dumbbell each hand | Legs only |
| 02 | Hip Hinge | x 10 | Single leg | Seated |
| 03 | Standing Dynamic Hamstring Stretch | x 10 | Increase hip flexion | Lie on back |
| 04 | Shoulder Prayer Stretch on Wall | x 10 | Add lift-off (hand off ball) | Decrease range |
01 Jumping Jacks
x 30
Progression Light dumbbell each hand
Modification Legs only
x 10
Progression Increase hip flexion
Modification Lie on back
x 10
Progression Add lift-off (hand off ball)
Modification Decrease range
MAIN WORKOUT
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Push Up w/ Mod | 3 sets of 6–20 | Clap Push Up, Weighted vest | Weight-bearing on knees |
| 02 | Facing Wall OH Squat | 3 sets of 6–12 | Weighted vest, hold PVC dowel overhead | Reduce depth of squat |
| 03 | Pull Up w/ Mod | 3 sets of 6–12 | Alternating grip each set, weighted vest | Resistance band assist |
| 04 | Bear Crawl Wall Commando | 3 sets of 6–12 each arm | Weighted vest | Bird Dog |
| 05 | V Up | Max reps, 1 set | Pause at hand-foot contact | Knees flexed or V-hold |
| 06 | Assault Bike or Rower — Aerobic Tabata | Tabata protocol: 8 total reps, 20 sec ON / 10 sec rest | Perform 1-min light warm-up and 1-min cool down. Use 20:10 timer on machine. 20 sec on is an all-out effort. | N/A — 10 sec rest may be full rest or slow movement |
3 sets of 6–20
Progression Clap Push Up, Weighted vest
Modification Weight-bearing on knees
3 sets of 6–12
Progression Weighted vest, hold PVC dowel overhead
Modification Reduce depth of squat
3 sets of 6–12
Progression Alternating grip each set, weighted vest
Modification Resistance band assist
Tabata protocol: 8 total reps, 20 sec ON / 10 sec rest
Progression Perform 1-min light warm-up and 1-min cool down. Use 20:10 timer on machine. 20 sec on is an all-out effort.
Modification N/A — 10 sec rest may be full rest or slow movement
COOL DOWN
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Shoulder Sleeper Stretch — Lacrosse Ball | 1 x 30 sec | N/A | Lower arm position |
| 02 | Pec Minor Lacrosse Ball Stretch | 1 x 30 sec | N/A | Use softer ball |
| 03 | 1/2 Kneel Quad/HF Stretch | 1 x 30 sec | Squeeze gluteals during stretch | PVC dowel for balance, elevate foot on foam roller or step |
| 04 | Thoracic Spine Foam Rolling | 30 sec each zone + stretch (mid-upper thoracic, low-mid thoracic, extension stretch) | N/A | Use Styrofoam or softer foam roller |
| 05 | Prone Press-Up Thoracolumbar Extension | 10x (no hold) | Exhale at bottom of arch position | Hands positioned forward to shoulders |
1 x 30 sec
Progression N/A
Modification Lower arm position
1 x 30 sec
Progression Squeeze gluteals during stretch
Modification PVC dowel for balance, elevate foot on foam roller or step
30 sec each zone + stretch (mid-upper thoracic, low-mid thoracic, extension stretch)
Progression N/A
Modification Use Styrofoam or softer foam roller
10x (no hold)
Progression Exhale at bottom of arch position
Modification Hands positioned forward to shoulders
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.