Bodyweight Workout: Cycle 2

No fancy gym equipment? No problem. The bodyweight workouts require

only the space of a yoga mat. The next two 6-week cycles will focus on
building up to a one-arm push up.

The bodyweight workouts require only the space of a yoga mat. This cycle will focus on building up to a one-
arm push up over next two 6-week cycles. The workouts are scheduled three days per week - Monday,
Wednesday, and Friday - but feel free to jump in at any time. Please warm up your body with joint mobility to
prepare for your workout. Yoga can provide excellent cross-training for this programming.

Week 1, Day 1

A.
5 Rounds (all movements unbroken):
5 Close Grip Push Ups
10 Leg Raises with hands behind head
25 Air Squats

B.
5 Rounds, rest 1 minute between rounds:
30 Seconds Plank to Push Up
30 Seconds Mountain Climbers
30 Seconds Side Plank Crunch Right
30 Seconds Side Plank Crunch Left

The bodyweight workouts require only the space of a yoga mat. This cycle will focus on building up to a one-
arm push up over next two 6-week cycles. The workouts are scheduled three days per week - Monday,
Wednesday, and Friday - but feel free to jump in at any time. Please warm up your body with joint mobility to
prepare for your workout. Yoga can provide excellent cross-training for this programming.

Week 1, Day 2

A.
Handstand Holds at Wall for 10-15 minutes
(Work through variations of holds, one leg touching wall, no wall, one leg to parallel, alternating knees to chest,
etc.)

B.
Tabata:
Horse Stance Squats

1
Dragon Flags
Hindu Push Ups
Bridges

The bodyweight workouts require only the space of a yoga mat. This cycle will focus on building up to a one-
arm push up over next two 6-week cycles. The workouts are scheduled three days per week - Monday,
Wednesday, and Friday - but feel free to jump in at any time. Please warm up your body with joint mobility to
prepare for your workout. Yoga can provide excellent cross-training for this programming.

Week 1, Day 3: Tempo Day

A.
5x5
Tempo Strict Push Up ( 1-2-3 down 1-2-3 up)
5x1
Pistol (One Legged Squat)

B.
5 Rounds:
30 Seconds Burpees
30 Seconds Bear Crawls
30 Forearm Plank Hold
Rest 20 seconds between rounds.

The bodyweight workouts require only the space of a yoga mat. This cycle will focus on building up to a one-
arm push up over next two 6-week cycles. The workouts are scheduled three days per week - Monday,
Wednesday, and Friday - but feel free to jump in at any time. Please warm up your body with joint mobility to
prepare for your workout. Yoga can provide excellent cross-training for this programming.

Week 2, Day 1

A.
5x5
Staggered Push Up (on each side)
5x5
Cossack Squat (on each side)

B.
5 Rounds:

30 Seconds Hollow Rock

30 Seconds Flying Lunges
30 Seconds Superman
Rest 30 seconds between rounds.

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The bodyweight workouts require only the space of a yoga mat. This cycle will focus on building up to a one-
arm push up over next two 6-week cycles. The workouts are scheduled three days per week - Monday,
Wednesday, and Friday - but feel free to jump in at any time. Please warm up your body with joint mobility to
prepare for your workout. Yoga can provide excellent cross-training for this programming.

Week 2, Day 2

A.
Handstand Holds at Wall for 10-15 minutes
(Work through variations of holds, one leg touching wall, no wall, one leg to parallel, alternating knees to chest)

B.
Tabata:
Horse Stance Squats
Dragon Flags
Hindu Push Ups
Bridges

The bodyweight workouts require only the space of a yoga mat. This cycle will focus on building up to a one-
arm push up over next two 6-week cycles. The workouts are scheduled three days per week - Monday,
Wednesday, and Friday - but feel free to jump in at any time. Please warm up your body with joint mobility to
prepare for your workout. Yoga can provide excellent cross-training for this programming.

Week 2, Day 3

Tempo Day

A.

5x5
Tempo Strict Push Up ( 1-2-3-4 down, 1-2-3-4 up)
5x2
Pistols

B.
5 Rounds:
30 Seconds Burpees with Push Up
30 Seconds Bear Crawls
30 Seconds Forearm Plank Hold
Rest between rounds 45 seconds

3
The bodyweight workouts require only the space of a yoga mat. This cycle will focus on building up to a one-
arm push up over next two 6-week cycles. The workouts are scheduled three days per week - Monday,
Wednesday, and Friday - but feel free to jump in at any time. Please warm up your body with joint mobility to
prepare for your workout. Yoga can provide excellent cross-training for this programming.

Week 3, Day 1

A.
5x8
One Arm Raised Push Up (use medicine ball or kettlebell)
5x25
Crossed Arms Squats (unbroken)
Rest 1 minute between rounds

The bodyweight workouts require only the space of a yoga mat. This cycle will focus on building up to a one-
arm push up over next two 6-week cycles. The workouts are scheduled three days per week - Monday,
Wednesday, and Friday - but feel free to jump in at any time. Please warm up your body with joint mobility to
prepare for your workout. Yoga can provide excellent cross-training for this programming.

Week 3, Day 2

A.

Handstand Holds at Wall for 10-15 minutes

(Work through variations of holds - one leg touching wall, no wall, one leg to parallel, alternating knees to chest.)

B.
Tabata:
Horse Stance Squats
Dragon Flags
Hindu Push Ups
Bridges

The bodyweight workouts require only the space of a yoga mat. This cycle will focus on building up to a one-
arm push up over next two 6-week cycles. The workouts are scheduled three days per week - Monday,
Wednesday, and Friday - but feel free to jump in at any time. Please warm up your body with joint mobility to
prepare for your workout. Yoga can provide excellent cross-training for this programming.

Week 3, Day 3

A.
5x (All movements unbroken):
5 Close Grip Push Ups
10 Leg Raises with hands behind head

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15 Air Squats

B.
30 Seconds Spiderman Push Up on right side
30 Seconds Janda Sit Ups
30 Seconds Spiderman Push Ups on left side
30 Seconds Janda Sit ups

The bodyweight workouts require only the space of a yoga mat. This cycle will focus on building up to a one-
arm push up over next two 6-week cycles. The workouts are scheduled three days per week - Monday,
Wednesday, and Friday - but feel free to jump in at any time. Please warm up your body with joint mobility to
prepare for your workout. Yoga can provide excellent cross-training for this programming.

Week 4, Day 1

A.
One Arm Raised Push Up (use medicine ball or kettlebell): 5x5
Burpees: 5x5
Rest 1 minute between rounds

B.
Spend 10-15 Minutes Working Through One-Arm Wall Push Ups

C.
5 Rounds:
30 Seconds Inchworm Push Ups with Jump Through
30 Seconds Abdominal Bicycles
30 Seconds Forearm Plank Hold
Rest 20 seconds between rounds

The bodyweight workouts require only the space of a yoga mat. This cycle will focus on building up to a one-
arm push up over next two 6-week cycles. The workouts are scheduled three days per week - Monday,
Wednesday, and Friday - but feel free to jump in at any time. Please warm up your body with joint mobility to
prepare for your workout. Yoga can provide excellent cross-training for this programming.

Week 4, Day 2

A.
Handstand Holds at Wall for 10-15 minutes
(Work through variations of holds - one leg touching wall, no wall, one leg to parallel, alternating knees to chest.)

B.
Tabata:
Horse Stance Squats

5
Dragon Flags
Hindu Push Ups
Bridges

The bodyweight workouts require only the space of a yoga mat. This cycle will focus on building up to a one-
arm push up over next two 6-week cycles. The workouts are scheduled three days per week - Monday,
Wednesday, and Friday - but feel free to jump in at any time. Please warm up your body with joint mobility to
prepare for your workout. Yoga can provide excellent cross-training for this programming.

Week 4, Day 3

A.
One Arm Raised Push Up (use medicine ball or kettlebell): 5x5
Burpees: 5x20
Rest 1 minute between rounds

B.
Spend 10 minutes working through One-Arm Wall Push Ups

C.
5 Rounds:
30 Seconds Inchworm Push Ups with Jump Through
30 Seconds Abdominal Bicycles
30 Seconds Side Plank Hold Right and Left Sides
Rest 20 seconds between rounds

D.
3 Rounds:
30 seconds Plank to Push Up
30 seconds Mountain Climbers
Rest between rounds 20 seconds

The bodyweight workouts require only the space of a yoga mat. This cycle will focus on building up to a one-
arm push up over next two 6-week cycles. The workouts are scheduled three days per week - Monday,
Wednesday, and Friday - but feel free to jump in at any time. Please warm up your body with joint mobility to
prepare for your workout. Yoga can provide excellent cross-training for this programming.

Week 5, Day 1

A.
One Arm Raised Push Up (use medicine ball or kettlebell): 5x5
Burpees: 5x5
Rest 1 minute between rounds

6
B.
Spend 10-15 minutes working through One-Arm Wall Push Ups

C.
5 Rounds:
30 Seconds Inchworm Push Ups with Jump Through
30 Seconds Abdominal Bicycles
Rest 20 seconds between rounds

The bodyweight workouts require only the space of a yoga mat. This cycle will focus on building up to a one-
arm push up over next two 6-week cycles. The workouts are scheduled three days per week - Monday,
Wednesday, and Friday - but feel free to jump in at any time. Please warm up your body with joint mobility to
prepare for your workout. Yoga can provide excellent cross-training for this programming.

Week 5, Day 2

A.
Handstand Holds at Wall for 10-15 minutes
(Work through variations of holds - one leg touching wall, no wall, one leg to parallel, alternating knees to chest.)

B.
Tabata:
Horse Stance Squats
Dragon Flags
Hindu Push Ups
Bridges

The bodyweight workouts require only the space of a yoga mat. This cycle will focus on building up to a one-
arm push up over next two 6-week cycles. The workouts are scheduled three days per week - Monday,
Wednesday, and Friday - but feel free to jump in at any time. Please warm up your body with joint mobility to
prepare for your workout. Yoga can provide excellent cross-training for this programming.

Week 5, Day 3

A.

5 Rounds:
5 Raised One Arm Push Up with medicine ball/kettlebell
10 Bridges
15 Air Squats
20 Kimura Sit Ups

B.
3 Rounds:

7
30 seconds Plank to Push Up
30 seconds Mountain Climbers
30 seconds Side Plank Hold Right and Left Sides
Rest 20 seconds between rounds

The bodyweight workouts require only the space of a yoga mat. This cycle will focus on building up to a one-
arm push up over next two 6-week cycles. The workouts are scheduled three days per week - Monday,
Wednesday, and Friday - but feel free to jump in at any time. Please warm up your body with joint mobility to
prepare for your workout. Yoga can provide excellent cross-training for this programming.

Week 6, Day 1

A.
5x5: One Arm Raised Push Up (Use medicine ball or kettlebell)
5x20: Burpees
Rest 1 minute between rounds

B.
Spend 10-15 minutes working through One-armed Wall Push Ups

C.
5 Rounds:
30 seconds Inchworm Push Ups with Jump Through
30 seconds Abdominal Bicycles
Rest 20 seconds between rounds

The bodyweight workouts require only the space of a yoga mat. This cycle will focus on building up to a one-
arm push up over next two 6-week cycles. The workouts are scheduled three days per week - Monday,
Wednesday, and Friday - but feel free to jump in at any time. Please warm up your body with joint mobility to
prepare for your workout. Yoga can provide excellent cross-training for this programming.

Week 6, Day 2: Tabata Day

A.
Handstand Holds at Wall for 10-15 minutes
(work through variations of holds, one leg touching wall, no wall, one leg to parallel, alternating knees to chest)

B.
Tabata
Horse Stance Squats
Dragon Flags
Hindu Push Ups
Bridges

8
 The bodyweight workouts require only the space of a yoga mat. This cycle will focus on building up to a one-
arm push up over next two 6-week cycles. The workouts are scheduled three days per week - Monday,
Wednesday, and Friday - but feel free to jump in at any time. Please warm up your body with joint mobility to
prepare for your workout. Yoga can provide excellent cross-training for this programming.

Week 6, Day 3

A.
5 Rounds:
5 Raised One Arm Push Up with Medicine Ball/Kettlebell
10 Bridges
15 Air Squats
20 Kimura Sit Ups

B.
3 Rounds:
30 seconds Plank to Push Up
30 seconds Mountain Climbers
30 seconds Side Plank Hold Right and Left Sides
Rest 20 seconds between rounds

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