Bodyweight Workout: Cycle 1, Week 2

Mindith Rahmat


Women's Fitness, Yoga, Bodyweight Exercise, Kettlebells

The bodyweight workouts require only the space of a yoga mat. The workouts are scheduled three days per week - Monday, Wednesday, and Friday - but feel free to jump in wherever you like. Every third workout is designed to use a pull-up bar and box or bench. Please warm up the body with joint mobility or Primal Move exercises to prepare for your workout. Yoga can provide an excellent cross training workout for this programming.

Week 2

Day 1: Interval Day

Rest 1 minute between sets.


1 minute Squat-Thrust-Burpee
1 minute Strict Push Ups
1 minute Alternating Abdominal Bicycles


4 Rounds:

  • 30 seconds Handstand Hold
  • 30 seconds Air Squats


1 minute Double Raised Legs


2 Rounds:

  • 1 minute of Jump Squats
  • 10 Forward Lunges on right and left leg


1 minute Janda Sit Ups


4 Rounds:

  • 30 seconds Plank to Push Up, alternating arms
  • 30 seconds Star Jumps


1 minute Alternating Abdominal Single Leg Lift Twist



2 Rounds:

  • 1 minute of Inchworm Push Ups
  • 1 minute of Lunges


1 minute Kimura Sit Ups




2 Rounds:

  • 1 minute of Alternating Air Squat with a kick
  • 5 Diamond Push Ups
  • 20 seconds Plank



1 minute Burpee, with alternating side jump to right and left
1 minute Forward Bend to Kick-Through, alternating right and left
1 minute Abdominal Around the Worlds




4 Rounds:

  • 30 seconds of Dive Bomber Push Ups to Cobra
  • 30 seconds Alternating One Arm Tapping Push Up or Clapping Push Up


1 minute Double Raised Legs


Day 2: Tabata Day

For twenty seconds do as many reps of the exercise as you can with good form then rest for 10 seconds. Repeat this seven more times for a total of eight intervals.



Air Squats
Air Squats
(Rest as needed)


Slide Plank (alternating right and left)
Forearm Plank


Day 3: Strength Focus

4x Max Effort Push Ups, minus 1
4x 10 Unbroken Toes to Bar
Rest 2 minutes between sets.


3 Rounds:

  • 5 Pull Ups
  • 10 Box Jumps
  • 20 Slow Alternating Abdominal Bicycles
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