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Progressive Bodyweight Workout Plan

The document outlines three workout plans (A, B, and C) with exercises categorized by levels of difficulty (Lvl 1, Lvl 2, Lvl 3) and specified sets and repetitions. Each workout includes a variety of exercises targeting different muscle groups, such as squats, push-ups, lunges, and core workouts. The structure allows individuals to progress through levels as they build strength and endurance.

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Gabriel Arnold
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27 views3 pages

Progressive Bodyweight Workout Plan

The document outlines three workout plans (A, B, and C) with exercises categorized by levels of difficulty (Lvl 1, Lvl 2, Lvl 3) and specified sets and repetitions. Each workout includes a variety of exercises targeting different muscle groups, such as squats, push-ups, lunges, and core workouts. The structure allows individuals to progress through levels as they build strength and endurance.

Uploaded by

Gabriel Arnold
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

WORKOUT A SETS x REPS

Lvl 1 - Squat to Chair 3x8-10


Lvl 2 - Bodyweight Squat 3x15-20
Lvl 3 - Single Leg Squat to Chair 3x8-10/side

Lvl 1 - Hands Elevated Push Up 3x8-10


Lvl 2 - Push Up (Floor) 3x10-15
Lvl 3 - Feet Elevated Push Up 3x10-15

Lvl 1 - Chair Assisted Reverse Lunge 3x8-10/side


Lvl 2 - Reverse Lunge 3x10-15/side
Lvl 3 - Reverse Lunge (Knee Touch Only) 3x10-15/side

Lvl 1 - Elbow Plank 3x30sec


Lvl 2 - Elbow Plank w/ Alternating Reach 3x40sec
Lvl 3 - Single Arm Plank 3x30sec/side

Lvl 1 - Chair Assisted Lateral Squat 3x6-8/side


Lvl 2 - Lateral Squat 3x8-10/side
Lvl 3 - Cossack Squat 3x10-12/side

Lvl 1 - Bent Hollow Hold 3x30sec


Lvl 2 - Full Hollow Hold 3x40sec
Lvl 3 - Rocking Hollow Hold 3x40-60sec
WORKOUT B SETS x REPS
Lvl 1 - Glute Bridge 3x10-15
Lvl 2 - Feet Elevated Glute Bridge 3x10-15
Lvl 3 - Single Leg Foot Elevated Glute Bridge 3x10-15/side

Lvl 1 - Sheet Row Isometric 3x20-30sec


Lvl 2 - Sheet Rows 3x10-15
Lvl 3 - Single Arm Sheet Row 3x10-15/side

Lvl 1 - Chair Assisted Single Leg RDL 3x8-10/side


Lvl 2 - Single Leg RDL 3x10-15/side
Lvl 3 - Prisoner Single Leg RDL 3x10-15/side

Lvl 1 - Prone Y's + T's 3x10/each


Lvl 2 - Reverse Snow Angels 3x10
Lvl 3 - Reverse Snow Angels w/ Water Bottles 3x10-15

Lvl 1 - Russian Twist (Feet Down) 3x30sec


Lvl 2 - Russian Twist (Feet Up) 3x40sec
Lvl 3 - Russian Twist (Feet Up, Long Arm) 3x40-60sec

Lvl 1 - Elbow Side Plank from Knees 3x20sec/side


Lvl 2 - Elbow Side Plank Full 3x30-40sec/side
Lvl 3 - Side Plank w/ Leg Abduction Hold 3x30-40sec/side
WORKOUT C SETS x REPS
Lvl 1 - Hands Elevated Burpee 3x30sec
Lvl 2 - No Push Up Burpee 3x30-40sec
Lvl 3 - Full Burpee 3x40-60sec

Lvl 1 - Alt Leg Lowering 3x8-10/side


Lvl 2 - Prone Leg Lifts 3x10-15
Lvl 3 - Arms Overhead Prone Leg Lifts 3x10-20

Lvl 1 - Chair Assisted Curtsy Squat 3x6/side


Lvl 2 - Alt Curtsy Squat 3x10/side
Lvl 3 - Skier Jumps 3x15/side

Lvl 1 - T Plank Reach from Knees 3x8-10/side


Lvl 2 - T Plank Reach Full 3x8-10/side
Lvl 3 - T Plank into Str Arm Side Plank 3x10-15/side

Lvl 1 - Bicep Curl Sheet Isometric 3x20-30sec


Lvl 2 - Sheet Bicep Curl (knees bent) 3x10-15
Lvl 3 - Sheet Bicep Curl (full lean) 3x15-20

Lvl 1 - Continuous Calf Raises 3x30sec


Lvl 2 - Invisible Jump Rope 3x30-45sec
Lvl 3 - Jumping Jacks 3x60sec

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