Phase Three: Body Weight Workouts

Note: Phase Three includes weeks Five & Six of the program. You should have your form on all of the exercises dialed in from Phases One & Two.

(Unless you are already training at an advanced level) during Week 5 do one full round of Part One, then a full round of Part Two before repeating the process (4 times in total).

In Week 6 do two rounds of Part One (with a 60sec rest between each) before moving on to Part Two and doing the same thing. Then return to Part One and repeat the process. (2 times in total).

For Advanced trainers, start with the Week Six outline above, then the following week do 4 full rounds of Part One (with 60sec recovery between each) before moving on to do 4 rounds of Part Two.

DAY ONE

PART ONE: Repeat Strength Circuit x 4 times

Video: https://youtu.be/p9GiLyXwYgc

  • 20sec Old Man Squats
  • 20sec Squat Jumps
  • 10sec Rest
  • 20sec Alternating Step back Lunges
  • 20sec Switch Lunges
  • 10sec Rest
  • 20sec Pike Squats
  • 20sec Pike Squat Jump
  • 60sec Rest
  • REPEAT

PART TWO: Repeat Conditioning Circuit x 4 times

  • 30sec Jabs (last 10sec flat-out)
  • 10sec Rest
  • 30sec Jab –Jab – Cross (last 10sec flat-out)
  • 10sec Rest
  • 30sec Jab – Jab – Cross – Hook (Last 10sec flat-out)
  • 30sec Rest
  • Switch sides & REPEAT

DAY TWO

PART ONE: Repeat Strength Circuit x 4 times

Video: https://youtu.be/72WVd4nDLJ8

  • 15sec Diamond Push-ups
  • 15sec Diamond Push-ups w/ Superman Reach
  • 15sec Rest
  • 15sec Military Push-ups
  • 15sec King Kong Push-ups
  • 15sec Rest
  • 15sec Wide Push-ups
  • 15sec Ballistic Push-ups (on Knees)
  • 60sec Rest
  • REPEAT

PART TWO: Repeat Conditioning Circuit x 4 times

  • 45sec High Knee Lift Run (Last 10sec flat-out)
  • 15sec Rest
  • 45sec Squat High Jumps (Last 10sec flat-out)
  • 15sec Rest
  • 45sec Fast Feet (Last 10sec flat-out)
  • 15sec Rest
  • REPEAT

DAY THREE

PART ONE: Repeat Strength Circuit x 4 times

Video: https://youtu.be/faSnwFXasYY

  • 30sec Jackknives
  • 30sec Flutter Kicks
  • 15sec Rest
  • 30sec Military Sit-ups
  • 30sec Ankle Taps
  • 15sec Rest
  • 30sec Supine Window Washers
  • 30sec Scissor Kicks
  • 60sec Rest
  • REPEAT

PART TWO: Repeat Conditioning Circuit x 4 times

  • Mountain Climbers (Last 10sec flat-out)
  • 15sec Rest
  • 45sec Frogs (Last 10sec flat-out)
  • 15sec Rest
  • 45sec Grunts (Last 10sec flat-out)
  • 15sec Rest
  • REPEAT

DAY FOUR:

PART ONE: Repeat Strength Circuit x 4 times

Video: https://youtu.be/AADp4S3g-A8

  • 20sec Bicep Push-ups
  • 10sec Bottom Half Bicep Push-ups
  • 15sec Rest
  • 20sec Table Tops
  • 10sec Table Top Hold
  • 10sec Rest
  • 30sec Dorsal Raise w/ Elbow Squeeze
  • 30sec Tantrums
  • 60sec Rest

PART TWO: Repeat Conditioning Circuit x 4 times

  • 45sec Speed Skating (Last 10sec flat-out)
  • 15sec Rest
  • 45sec Lateral Jumps (Last 10sec flat-out)
  • 15sec Rest
  • 45sec Jump Turns (Last 10sec flat-out)
  • 15sec Rest
  • REPEAT

DAY FIVE:

PART ONE: Repeat Strength Circuit x 4 times

Video: https://youtu.be/RfViBECg_sM

  • 20sec Badger Push-ups
  • 20sec Badger Squats
  • 20sec El Gato
  • 10sec Rest
  • 20sec Badger Push-ups
  • 20sec Badger Squats
  • 20sec El Gato
  • 60sec Rest
  • REPEAT

PART TWO: Repeat Conditioning Circuit x 4 times

  • 45sec Sit-through w/ Knee Strike (Last 10sec flat-out)
  • 15sec Rest
  • 45sec Sit-through w/ Foot Strike (Last 10sec flat-out)
  • 15sec Rest
  • 45sec Forward/ Backward Badger Crawls (Last 10sec flat-out)
  • 15sec Rest
  • 45sec Left/ Right Badger Crawls (Last 10sec flat-out)
  • REPEAT