Body Weight Program

Feel your way” – Track your feeling when you do each exercise in order to customise to your individual ability and focused outcome.

  1. Good workout but not a real challenge
  2. Great workout and felt the perfect load
  3. Workout was too challenging and caused me some discomfort and maybe too high a load just now

1. air squat

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 10
  • Controlled

2. push up

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 10
  • Controlled

3. deadbug

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 10
  • Controlled

4. crab walk

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 1
  • Controlled

5. painters

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 10
  • Controlled

6. lateral shuffle

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 1
  • Time(s) x 15 seconds

7. glute bridge

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 10
  • Controlled

8. eccentric single leg squat

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 10
  • Controlled

workout session planNER

Track your progress here

Feel your way” – Track your feeling when you do each exercise in order to customise to your individual ability and focused outcome.

  1. Good workout but not a real challenge
  2. Great workout and felt the perfect load
  3. Workout was too challenging and caused me some discomfort and maybe too high a load just now