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    Abdos

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    marine.freywald
    The document outlines a 5 lesson bodyweight training program. Lesson 1 consists of 2 rounds of exercises like mountain climbers and planks at 2 difficulty levels. Lesson 2 is an AMRAP circuit with 2 levels of exercises like burpees and v-ups. Lesson 3 has 3 rounds of rotating planks, sit-up slides, and mountain climbers at 2 levels. Lesson 4 includes exercises like flutter kicks and tap crunches over 2 rounds and levels. Lesson 5 finishes with 3 rounds of hollow rocks, arch rocks, and a 6 minute AMRAP circuit of burpees, crunches and v-ups at 2 levels.

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    Abdos

    Uploaded by

    marine.freywald
    17 views1 page
    The document outlines a 5 lesson bodyweight training program. Lesson 1 consists of 2 rounds of exercises like mountain climbers and planks at 2 difficulty levels. Lesson 2 is an AMRAP circuit with 2 levels of exercises like burpees and v-ups. Lesson 3 has 3 rounds of rotating planks, sit-up slides, and mountain climbers at 2 levels. Lesson 4 includes exercises like flutter kicks and tap crunches over 2 rounds and levels. Lesson 5 finishes with 3 rounds of hollow rocks, arch rocks, and a 6 minute AMRAP circuit of burpees, crunches and v-ups at 2 levels.

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    abdos

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    The document outlines a 5 lesson bodyweight training program. Lesson 1 consists of 2 rounds of exercises like mountain climbers and planks at 2 difficulty levels. Lesson 2 is an AMRAP circuit with 2 levels of exercises like burpees and v-ups. Lesson 3 has 3 rounds of rotating planks, sit-up slides, and mountain climbers at 2 levels. Lesson 4 includes exercises like flutter kicks and tap crunches over 2 rounds and levels. Lesson 5 finishes with 3 rounds of hollow rocks, arch rocks, and a 6 minute AMRAP circuit of burpees, crunches and v-ups at 2 levels.

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    17 views1 page

    Abdos

    Uploaded by

    marine.freywald
    The document outlines a 5 lesson bodyweight training program. Lesson 1 consists of 2 rounds of exercises like mountain climbers and planks at 2 difficulty levels. Lesson 2 is an AMRAP circuit with 2 levels of exercises like burpees and v-ups. Lesson 3 has 3 rounds of rotating planks, sit-up slides, and mountain climbers at 2 levels. Lesson 4 includes exercises like flutter kicks and tap crunches over 2 rounds and levels. Lesson 5 finishes with 3 rounds of hollow rocks, arch rocks, and a 6 minute AMRAP circuit of burpees, crunches and v-ups at 2 levels.

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    of 1

    LESSON 1 Candlestick to jump

    2 ROUNDS : LESSON 4
    LEVEL 1 : 30" ON / 30" OFF
    Mountain Climbers 2 ROUNDS
    Hollow Hold LEVEL 1 : 40" ON / 20" OFF
    Plank Hold Flutter kicks
    Superman's Planche press
    Bent knee windshield wipers Tap crunches
    Floor thrusters with knee push up
    LEVEL 2 : 40" ON / 20" OFF Hollow to arch roll
    Mountain Climbers
    Hollow Hold LEVEL 2 : 1' ON
    Plank Walk up Flutter kicks
    Superman's Wall walks
    Windshield wipers Tap crunches
    Floor thrusters with push up
    Rolling v-up
    LESSON 2

    AMRAP 9' LESSON 5


    LEVEL 1:
    10 Burpees 3 ROUNDS
    10 Tuck ups LEVEL 1 : 20" ON / 10" OFF
    10 Plank walkouts Hollow rocks
    10 Reach thrus (each side) Arch rocks
    10 Seated single leg lifts (5 each side) REST 1'
    6' AMRAP :
    LEVEL 2: 6 Burpees
    10 Burpees 12 Reverse crunches with a twist (6 each
    10 V-ups side)
    10 Plank walkouts 18 Alterning tuck up (9 each side)
    10 Reach thrus (each side)
    10 Seated leg lifts LEVEL 2 : 30"
    Hollow rocks
    Arch rocks
    LESSON 3 REST 1'
    6' AMRAP
    3 ROUNDS 6 Burpees
    LEVEL 1 : 30" ON / 15" OFF 12 Reverse crunches with a twist (6 each
    Rotating plank side)
    Sit-up slides 18 Alterning V-ups (9 each side)
    Crossbody mountain climbers
    Candlestick to sit-up

    LEVEL 2 : 30" ON / 15" OFF


    Rotating plank
    V-sit slides
    Crossbody mountain climbers

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