For When There Is Nearly Nothing: A Quick But Sneaky Bodyweight Challenge

Selected Workout of the Week
(tested on real humans this week!)

Warm Up

• Joint Mobility
• RKC Hip Flexor Stretch
• CC2 Trifecta: Bridge, L-Sit, Twist

Part One 3x Through:

• 12 Pushups
• 10 Squats (air squats OR kettlebell goblet squats)
• 10 Tuckups
• 3x Pull-ups (or bodyweight rows)

Part Two
EMOM 10-15 Minutes:

• 6 Burpees or 8-count bodybuilders
• 6 Alternating Lunges (optional kettlebell carried at chest height)

After a short break…

A Weird Burnout/Cooldown of sorts
(We did this as two groups mainly to egg each other on)

30 seconds L-sit practice*
30 Seconds Crow stand
30 seconds Bar hang
30 Seconds Straight arm plank
30 seconds Bar hang
30 seconds Straight arm plank
30 seconds L-sit practice
30 seconds crow stand

Cool down with joint mobility exercises.

*”Practice” is used here because this workout was used with a group of people who have a variety of fitness levels.

Additional modification ideas: Substitute bodyweight rows for pull-ups, sprawls (burpees with no pushup), or double the reps mountain climbers instead of burpees