What are the benefits of bodyweight workouts?
When you're trying to build strength and muscle and prepare for a race, it can be tempting to grab the heaviest weights around and start moving them. But there are plenty of benefits to bodyweight workouts, including:
Improved core stability and balance
Improved form when introducing weights later
Reduced risk of injury
Enhanced functional mobility in day-to-day movements
Improved proprioception
01 - Workout: Monday
A 6-set workout, where you'll do each exercise in the set for 20 seconds on, followed by 20 seconds of rest (unless otherwise specified). Perform 3 rounds of each set before moving on to the next set.
Set I: Push-up, half hold, push-up pop
Set II: Reverse lunge, lunge hold, lunge hop (right)
Set III: Reverse lunge, lunge hold, lunge hop (left)
Set IV: Superman pull-backs, Superman hold, Superman pulse
Set V: Squat, squat hold, squat hop
Set VI: 2-minute plank
02 - Workout: Tuesday
An EMOM workout (every minute on the minute) where you'll complete the required exercise reps and then complete the cardio exercise with whatever time you have remaining in the minute. Repeat each set 3 times before moving on. Rest 2 minutes between sets.
Set I: 30 Russian twists; burpees
Set II: 30 flutter kicks; forward hops
Set III: 30 double crunches; lateral high knees
Set IV: 30 elbow crunches; broad jumps with shuffle back
03 - Workout: Wednesday
A 20-minute workout where you'll do 10 reps of each exercise and rest 30 seconds between sets. Do as many rounds as you can in 20 minutes.
Low lunge with twist, followed by 10 mountain climbers
Kneeling lean backs to half squat (stepping alternating legs), followed by high skips
Downward dog to isometric bear hold, then single-leg kick-throughs
Bird dog, then plank up-downs
04 - Workout: Thursday
This quick, 20-minute AMRAP (as many rounds as possible) will be four movements done one after the other. Try to repeat the set as many times as you can in 5 minutes (for 4 different rounds), resting 2 minutes between each 5-minute interval. Your total work should be 20 minutes, not including rest.
25 single-leg hops
20 bear-hold shoulder taps
15 lateral bounds with overhead reach
10 inchworms
05 - Workout: Friday
In this circuit workout, work for 45 seconds (unless your exercise doesn't take that long) and then rest for 15 seconds. Repeat for 4 rounds total with no rest between rounds.
2 good mornings, then 10 jump squats
2 single-leg RDLs, then 10 high knees (alternate sides each round)
10 skaters
Staggered push-ups, then 10 swimmers
2 crunches, then 10 hip lifts
2 tricep dips, then 10 crab kicks
