BMP: Level 1

Workout A
? Feet Elevated Push ups: 3 sets of 6-10 reps
? Bodyweight Dips: 3 sets of 6-10 reps
? Reverse Lunges: 3 sets of 6-10 reps per leg
? Speed Pull ups: 3 sets of 3 reps
? Hip Bridge Hold: 2 x 20 seconds
? L-sit Hold (below 90): 2 x 10-30 seconds
Workout B
? Chin ups: 3 sets of 4 to 8 reps
? Hands elevated Pike Push ups: 3 sets of 6-10 reps
? Squat Jumps: 3 sets of 6 reps
? Hanging Knee Raises: 3 sets of 6-10 reps
? Hip Bridge Hold: 2 x 20 seconds
? L sit Hold (below 90�): 2 x 10-30 seconds

BMP: Level 2
Workout A
? Feet Elevated Push ups (side to side): 3 sets of 6-10 reps
? Bodyweight Dips: 3 sets of 10-15 reps
? Bulgarian Split Squats: 3 sets of 6-10 reps per leg
? Explosive Pull ups (bar to sternum): 3 sets of 3 reps
? Back Bridge Hold: 2 x 20 seconds
? L-sit Hold: 2 x 10-30 seconds
Workout B
? Pull ups: 3 sets of 6 to 12 reps
? Feet on Chair and Hands elevated Pike Push ups: 3 sets of 6-10 reps
? Squat Jumps: 3 sets of 6 reps
? Hanging Leg Raises to 90 degrees: 3 sets of 6-10 reps
? Back Bridge Hold: 2 x 20 seconds
? L-sit Hold: 2 x 10-30 seconds