Athlete's 4-Week Bodyweight Workout Plan: Phase 1

Phase 1: Weeks 1 – 4

• Day 1:Chest/Back/Ab Circuit 
• Day 2: Mobility
• Day 3: Shoulders/Arms/Ab Circuit
• Day 4: Plyometrics Circuit
• Day 5: Legs/Back/Ab Circuit
• Day 6: Rest or Mobility/Abs
• Day 7: Rest or Mobility/Abs

HOW IT WORKS: THE AT-HOME, NO-EQUIPMENT BODYWEIGHT WORKOUT

This bodyweight at home workout is designed as mostly circuits. Each round of the circuit consists of 8-10 exercises. We’ll perform 3 total rounds, alternating between different exercises. This is designed to keep you moving, making the most of your workout time without having any equipment. We will decrease rest time and/or increase workout time  giving us a more intense workout each week. 

Week 1: 15 seconds on, 15 seconds rest. 1 minute between rounds
Week 2: 20 seconds on, 20 seconds rest. 1 minute between rounds
Week 3: 20 seconds on, 15 seconds rest. 1 minute between rounds
Week 4: 20 seconds on, 10 seconds rest. 1 minute between rounds

 

Day 1: Chest-Back-ABs

1. Push-Ups  
2. Body Drag- On a slick floor (On toes or drag from waist down)
3. Lateral Push Ups 
4. Black Widow - Elbows push upper back off the ground
5. Hip Rock and Thrust
6. Explosive Push Ups
7. Incline Push Ups 
8. Super Man Hold (Arms Behind) Rotate Shoulder Back
9. Decline Push Ups 
10. In and Outs

 

Day 2: Mobility

Shoulder

• Shoulder Pass Through 1x 10
• Scapular Retraction Depression 3 x 10-30 second holds
• Fondzi 3 x 10
• Windmill 3 x 10

Ankle

• Foam Roll Calf (From ankle to knee) - 2 mins
• Half Kneeling Dorsiflexion Stretch - 3 x 5 each ankle
• Arch Lifts 10 x 3 second holds each foot
• Towel Inversion/Eversion 1 x 10 each ankle

Hip (coming soon)

 

 

Day 3: Shoulder-Arms-ABs

1. Shoulder Floor Press
2. Tricep Dips (Hands Forward)
3. Bicep Static Holds
4. Single Leg V-Ups
5. Bodyweight Lat Raises (Knees or Toes) 1/2 Time Per Arm
6. Reverse Iron Cross Hold for 2 seconds
7. Bicep Curls w/ Door Frame 1/2 Time Per Arm
8. Forward Bicycle Kicks
9. Tricep Dips (Hands Sideways)
10. Russian Twist 

Day 4: Plyometrics

Circuit 1:

1. Single Leg Line Lateral Jumps - Left Leg
2. Single Leg Line Lateral Jumps - Right Leg
3. Single Leg Line Jumps - Left Leg
4. Single Leg Line Jumps - Right Leg

Day 5: Legs-Back-ABs

1. Squats x 15
2. Black Widow x 5
3. Seated Bicycle x 25
4. Bulgarian Split Squat x 5 each leg
5. Bent Over Row (Towel) x 10
6. Scissors (2 second hold) x 15
7. Reverse Lunges x 8 each leg
8. Lying Lat Pull Down (Towel) x 10
9. Oblique V-Ups x 10 each side
10. Superman Hands at Side (2 second hold) x 10

Alternative:

Legs: Split Squat, Box Squats 

Back:Superman 

Abs: Russian Twist, Single Leg V-Ups, Hip Rock & Thrust, In & Outs

 

 

 

Insta:@dnb22nu