Hi all,

Welcome to a new cycle and a new chapter of our online programming!

I’m going to be showing bodyweight only tracks from here on out. The other tracks are still being programmed, but they’re housed in btwb alongside all the demonstrations.

If you're traveling, out of pocket, in a hotel room in a pinch, need to slam something in between meetings, at home with no gym, or anywhere in-between - bodyweight is an awesome option.

Bodyweight is designed to use as minimal equipment as possible (towels or bed sheet in a hotel room? you've got rings for ring rows. Packed a resistance band in your bag? You can do banded press and banded deadlifts, etc.).

Welcome to a new chapter, and let’s get it!

Day 1 

• Strength

  • 5 rounds for quality of:

    • Bottom Air Squat Hold, 30 secs

    • 8 Ring Rows

    • 12 Banded Pull Aparts

    • 20 Plank Shoulder Taps

    • 8 Tempo Push-ups

  • Log a checkmark if you completed 5+ rounds

• Metcon

  • Complete as many rounds and reps as possible in 8 mins of:

    • 10 Hand Release Push-ups

    • 12 Reverse Lunges

    • Mountain Climbers, 30 secs

  • Log total rounds and reps completed in allotted time

Day 2

• Strength

  • 5 rounds for quality of:

    • 12 Bodyweight Good Mornings

    • 8 Push-ups

    • 16 Single Leg Glute Bridges

    • Hollow Body Hold, 20 secs

    • 12 Dead Bugs

  • Log a checkmark if you completed 5+ rounds

• Metcon

  • Complete as many reps as possible in 8 mins of:

    • Half Burpees, 30 secs

    • Lateral Hops, 30 secs

    • Inchworm Press-ups, 30 secs

    • Rest 30 secs

  • Log total reps completed in allotted time

Day 3

• Strength

  • 5 rounds for quality of:

    • 12 Reverse Lunges

    • 12 Forward Lunges

    • 12 Unweighted Single Leg Romanian Deadlifts

    • 12 Bird Dogs

    • 12 Leg Raises

  • Log a checkmark if you completed 5+ rounds

• Metcon

  • For time:

    • 50 Burpees

  • Log time it took to complete all reps

Day 4

• Strength

  • 5 rounds for quality of:

    • 10 Hand Release Push-ups

    • 10 Banded Overhead Press

    • 12 Single Leg Glute Bridges

    • 12 Ring Rows

    • Side Plank, 40 secs

  • Log a checkmark if you completed 5+ rounds

• Metcon

  • Every 1 min for 8 mins, alternating between:

    • 20 Air Squats

    • Elbow Plank, 40 secs

    • 20 Forward Lunges

    • Wall Sit, 40 secs

  • Log a checkmark if you completed all 8 minutes

Day 5

• Strength

  • 5 rounds for quality of:

    • 8 Inchworm Press-ups

    • 16 Split Squats

    • 8 Ring Rows

    • 8 Box Dips

    • Plank-ups, 1 min

  • Log a checkmark if you completed 5+ rounds.

• Metcon

  • Complete as many rounds as possible in 8 mins of:

    • 12 Air Squats

    • 24 Jumping Jacks

    • Bear Crawl, 30 secs

    • High Knees, 30 secs

  • Log rounds and reps completed in allotted time.