In this low impact yet Super Challenging Slow-Paced Bodyweight workout we will have 30 movements in total. We will be performing each movement for 45 seconds long and with 15 seconds rest in between. Make sure that you are controlling each movement during the workout so you are maximizing their impact on your body.
In this workout you will need a step or a bench for a few of the movements.
Intensity Recommendation:
Advanced: 1x Rounds
Die Hard: 2x Rounds
Please make sure to do a proper warming up before starting the workout:
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Workout Detail:
1. 2 Step Elevated Spider Push Up
2. Low Hip Spider Side Drag
3. Hover Push Up
4. 3x Count Lateral Lunge (L)
5. 3x Count Lateral Lunge (R)
6. Elevated Pike Push Up
7. V-hold Knee Tuck Leg Raise
8. 3x Pulse Bulgarian Split Squat (L)
9. 3x Pulse Bulgarian Split Squat (R)
10. Hold Dip Alt. Knee Pull
11. Superman Single Leg Squat (L)
12. Superman Single Leg Squat (R)
13. Decline Push Up Arm Row
14. Around The World Leg Raise
15. Body Weight Leg Curl
16. Elevated Narrow Push Up + Leg Lift
17. Narrow Toe Squat Calf Raise
18. Double X-Push Ups
19. Elevated One Leg Rev. Cross Lunge (L)
20. Elevated One Leg Rev. Cross Lunge (R)
21. Hip Drop Alt Knee Tuck
22. Elevated Reverse Plank Knee Tucks
23. Scorpion Push Up
24. Elevated Dynamic Side Plank (L)
25. Elevated Dynamic Side Plank (R)
26. Leg Raise Hip Lift
27. Push Up 3x Step Back & Forth
28. One Leg Hip Thrust Knee Pull (L)
29. One Leg Hip Thrust Knee Pull (R)
30. Break Dancer
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