Bodyweight 7

[1] Power exercise (e.g. jumping jack, total body extension) [2] Squat variation [3] Pulling movement (e.g. chin-up, pull-up) [4] Push-up variation [5] Single leg movement [6] Total-body ab exercise (e.g. plank, elbow plank, spiderman elbow plank) [7] Finisher exercise (e.g. mountainclimber, wall sit, squat hold).

Exercises

Série 1 2 rondes

Burpees

20 secondes

Rest

10 secondes

Burpees

20 secondes

Transition

10 secondes

Prisoner Squats

45 secondes

Transition

12 secondes

L-Pull-ups

20 secondes

Rest

10 secondes

L-Pull-ups

20 secondes

Rest

10 secondes

L-Pull-ups

20 secondes

Transition

12 secondes

Spiderman Push-Ups

45 secondes

Transition

12 secondes

Left Leg Bulgarian Squats with Stability Ball

35 secondes

Right Leg Bulgarian Squats with Stability Ball

35 secondes

Transition

8 secondes

Saro Exercise

20 secondes

Rest

10 secondes

Saro Exercise

20 secondes

Rest

10 secondes

Saro Exercise

20 secondes

Transition

10 secondes

Prisoner Squats

20 secondes

Prisoner Squat Hold

10 secondes

Prisoner Squats

20 secondes

Prisoner Squat Holds

10 secondes

Prisoner Squats

20 secondes

Prisoner Squat Holds

10 secondes

Prisoner Squats

20 secondes

Prisoner Squat Holds

10 secondes

Prisoner Squats

20 secondes

Prisoner Squat Holds

10 secondes

Prisoner Squats

20 secondes

Prisoner Squat Holds

10 secondes

Rest

1 min 15 secondes

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