Bodyweight – Workout 2
Welcome to the second workout of the bodyweight builder program! This will be your second workout of each week.
Try to aim for the lower rep ranges to begin, as you will gradually increase your reps each week
Perform all reps and sets of each exercise before moving onto the next. Rest 1-2 mins between exercises.
The Program
Bird Dog
8-15 reps/side · Repeat 3 times
Works lower back, abdominals
- Set up in a box position, hands under shoulders and knees under hips
- Draw your shoulder blades together then raise your right arm and left leg, keeping your shoulders and hips parallel to the floor
- Lengthen the back of your neck and tuck your chin into your chest to gaze down at the floor
- Hold for a few seconds then lower back down before repeating on the other side
Stationary Lunge
8-15 reps · Repeat 3 times
Works quads, glutes and hamstrings
- Set up with your feet shoulder width apart and stand tall
- Step forward with one leg and allow both knees to bend simultaneously, descending until the back knee touches the floor
- Drive through the front foot and extend the knee as you stand back up, keeping your feet in the split stance
- Repeat for the set number of reps on each side
Pike Push-Up
6-12 reps · Repeat 3 times
Works deltoids (shoulders) and triceps
- Get down on your hands and feet, with your hands shoulder-width apart, your legs straight and your hips up
- Bend your elbows so they track backward as you lower your head to the floor, landing it just in front of your hands
- Push back up to the starting position for one rep
- Be sure to push in a ‘vertical’ motion in line with your shoulders, so as to mimic an overhead press
TRX Row
10-15 reps · Repeat 3 times
Works upper back, posterior deltoids (shoulders) and biceps
If you don’t have a suspension trainer like a TRX, you can use bars in your local workout park or gym.
InstructionsClose ×- Grip the TRX handles and walk your way underneath them - the further your walk under them, the harder this is, so use this as a way to manipulate the intensity of the exercise over time
- Once you have found your ideal level of intensity, contract your core, squeeze your glutes and pull yourself up with the handles
- Your elbows should track backward alongside and close to your body as you pull, and retract (pull back) your shoulder blades at the top
- Slowly lower yourself back down for one rep
Bench Dips
10-15 reps · Repeat 3 times
Works triceps, pectorals
- Sit on a bench or stable chair, hands next to your thighs
- Walk your feet out, lifting yourself off the bench and holding there with extended arms
- Hinging at the elbows, lower your body down until your arms form a 90-degree angle
- Push back up for one rep