Bodyweight Only Program

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Warm-Up (Choose One)

Warm-Up Flow A

Warm-Up Flow B

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day 1

A1. 2-3 sets of 8-10 reps

Air Squat (to Bench)

A2. 2-3 sets 10-12 reps

Prone Y Raise

B1. 2-3 sets of 6-8 reps/side

Down Dog Alternating Ankle Tap

B2. 2-3 sets of 10-12 reps/side

Single-Leg Calf Raise

C1. 2-3 sets of 8-10 reps/side

Forearm Side Plank w/ Leg Raises

C2. 2-3 sets of :20-:30

Seated Adductor Squeeze

D1. 2-3 sets of :20-:30

Bear Crawl (Forward & Backward)

D2. 2-3 sets of :20-:30

Crab Walk (Forward & Backward)

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day 2

A1. 2-3 sets of 8-10 reps/side

Single-Leg Romanian Deadlift

A2. 2-3 sets 8-10 reps

Forearm Plank Tricep Extension

B1. 2-3 sets of 8-10 reps

Bear to Down Dog

B2. 2-3 sets of 8-10 reps

Doorframe Side Row

C1. 2-3 sets of 8-10 reps/side

Side-Lying Leg Lift (version 1)
Clamshell Raise (version 2)

C2. 2-3 sets of 8-10 reps

Straight-Leg Sit-Up

D1. 2-3 sets of 10-12 reps

Wrist Extension Push-Up

D2. 2-3 sets of 10-12 reps

Wrist Flexion Push-Up

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day 3

A1. 2-3 sets of 8-10 reps

Incline Push-Up (Bench) (version 1)
Eccentric Push-Up (version 2)
Push-Up (version 3)

A2. 2-3 sets 8-10 reps

Camel Lean Back

B1. 2-3 sets of 10-12 reps/side

Single-Leg Glute Bridge

B2. 2-3 sets of 10-12 reps

Prone A Raise

C1. 2-3 sets of 8-10 reps/side

Staff Pose Alternating Leg Lift

C2. 2-3 sets of 10-12 reps

Prone Thoracic Spine Extension

D1. 2-3 sets of 8-10 reps/side

Bird Dog

D2. 2-3 sets of 8-10 reps/side

Dead Bug

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Optional Cool-Down (Choose One):

Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk