BW Total Body 11
Instructions
- A warmup is always recommended regardless of workout difficulty.
- Perform for time (recommended for circuits) or reps, whatever you prefer.
- Repeat each block for 3 sets/rounds.
- For exercises that switch left and right, you can perform each side for the full time or reps, switch half way, or alternate sides. Make it reasonably challenging.
Timed
Beginner - 20-30s, rest 30s
Intermediate - 40s, rest 20s
Advanced - 60s, rest 0-15s
Reps
Beginner - x10
Intermediate - x15
Advanced - x20
Workout
Block A
Jumping Jacks
Low Plank w/ Leg Lift
Cross-legged Toe Touch
Block B
Split Squat
BW Plank Row
Childs Pose
Block C
Lateral Lunge
Dive Bomber Push-up
Bear Crawl
Core Finisher - Plank Series 1
- Plank on Hands
- Plank on Hands - Arm Lift Hold
- Plank on Hands - Leg Lift Hold
- Plank on Hands - Knee Crossover Hold
- Plank on Hands - Knee to Elbow Hold