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Bodyweight Strength 

6 Part Series

If you've never done any strength work before this program is a great place to start! The short 10 minute sessions are designed to give you a gentle introduction into some of the key foundations of strength training following our three main Strength For Endurance principles - Mobility, Activation & Strength.

But even for those of you who have got some experience, picking one of these sessions to do during your lunch break or to break up the working day is a perfect way to keep the body mobile and niggle free!

WORKOUT 1

MOB - Inch Worm 1 x 5

MOB - Hip Openers 1 x 10 e/s (5 back/5 forward)

STGTH - Bodyweight Squat 3 x 10 (20s rest)

STGTH - Single Leg Arabesque 3 x 5 e/s (20s rest)

 

WORKOUT 2

MOB - Inch Worm + Push Up 1 x 5

MOB - Spider Lunge 1 x 4 (2e/s)

STGTH - Single Leg Squat 3 x 5 e/s (20s rest)

STGTH - Single Leg Runner 3 x 5 e/s (20s rest)

 

WORKOUT 3

MOB - Toe Touch 1 x 10 (5e/s)

MOB - T-Spine Lunge & Rotate 4 e/s

STGTH - Forward Lunge 3 x 10 e/s (20s rest)

STGTH - Plank 3 x 30s (20s rest)

 

 

WORKOUT 4

MOB - Hammy Scoops 1 x 10 (5 e/s)

MOB - Windmill 1 x 10-20 rotations

STGTH - Reverse Lunge & Twist 3 x 5 e/s (20s rest)

STGTH - Shoulder Taps 3 x 10 (20s rest)

 

WORKOUT 5

MOB - Cat-Camel 1 x 5 

MOB - Crucifix 1 x 4 (2 e/s)

STGTH - Glute Bridge 3 x 10 (20s rest)

STGTH - Knee Through 3 x 10 (20s rest)

 

 

WORKOUT 6

Shoulder Passovers 1 x 10

Spiderman Lunge 1 x 10 (5 e/s)

Single Leg Glute Bridge 3 x 5 e/s (20s rest)

T-Through 3 x 10 (20s rest)

 

Thanks for following along, we hope you enjoyed! Are you ready to challenge yourself?

Why not try our Advanced Bodyweight Strength Series

 

 

 

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