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Baptiste's Beastly Bodyweight Bonanza

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Workout Breakdown

Warmup

1

Full Body Circle

1 set × 5-10 reps

2

Scapular Shrug

1 set × 5-10 reps

3

Shoulder Shrug Circle

1 set × 5-10 reps

4

Shoulder Dislocate - Resistance Band

1 set × 5-10 reps

5

Shoulder Warm-up - Resistance Band

1 set × 5-10 reps

6

High Knees

1 set × 10-15 reps

7

Butt Kick

1 set × 10-15 reps

8

Front And Side Leg Swings

1 set × 10-15 reps

9

Front/back Leg Swings

1 set × 10-15 reps

Core

Holds

1

Plank

1 set × 1-2min

2

Side Plank

1 set × 2×1-2min

3

Reverse Plank

1 set × 1-2min

4

Hollow Body Hold

1 set × 1-2min

5

Arch Body Hold (Prone)

1 set × 1-2min

Strength

1

Hanging Knee Raise

1 set × 3×10-15 reps

Arms

Pullup + Dips

1

Pull-Up

1 set × 8-12 reps

2

Dip - Rings

1 set × 8-12 reps

3

Pull-Up

1 set × 8-12 reps

4

Dip - Rings

1 set × 8-12 reps

5

Pull-Up

1 set × 8-12 reps

6

Dip - Rings

1 set × 8-12 reps

Holds

1

Hang (Arch)

1 set × 1-2min

2

Ring Support Hold

1 set × 1-2min

3

Dead Hang

1 set × 1-2min

Pushups + Chinups

1

Planche Push-Up (Pseudo)

1 set × 8-12 reps

2

Archer Chin Ups

1 set × 5-10 reps

3

Push-Up

1 set × 15-20 reps

4

Close Grip Chin Up

1 set × 5-10 reps

5

Push-Up

1 set × 15-20 reps

6

Close Grip Chin Up

1 set × 5-10 reps

Legs

Squats

1

Pistol Squat

1 set × 5-10 reps

2

Shrimp Squat (Advanced)

1 set × 5-10 reps

3

Squat Jump

1 set × 5-10 reps

4

Pistol Squat

1 set × 5-10 reps

5

Shrimp Squat (Advanced)

1 set × 5-10 reps

6

Squat Jump

1 set × 5-10 reps

Hill sprints

1

Hill Sprint

1 set × 5-10 reps

Baptiste's Beastly Bodyweight Bonanza - Bodyweight Fitness | Bodyweight Fitness