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Bodyweight training based on efficiency and necessity to keep your central nervous system stimulated while providing force to joints to keep them healthy.
Wide Stance Air Squat w/ 2 second pause in the bottom: (Complete 3 sets of Max Reps. Maintain the two second hold for each rep.)
8 Sets: 20 Banded Good Mornings + 50 Seated Banded Leg Curls
3 x 2:00 “Farmer’s Stairs” (Carry anything heavy in each hand and climb up and down stairs, take 2-3 stairs at a time, if no stairs are available, perform alternating lunges)
Complete as many sets as possible in 8:00 15 Knee to Elbow Sit-Up:15 Front Plank
10 x Max Reps “Feet on Wall Push Up” (Place your feet on the wall and hands on the ground, and perform push-ups. The higher the feet are the hard the rep will be, adjust as need throughout 10 sets.)
5 x 1:30 Face Pulls and Chest Pulls w/ Band (Alternate between the two as you see fit)
Overhead Isometric Holds (Hold an object overhead at full extension, perform two presses of said object every:10), perform 3 Sets of this, duration of each set is dictated by the weight of the object being held)
Old School Arm Circles: 200 to the front, 200 to the rear.
5 x 80 Triceps Push Down
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Strict form Burpees
5 x 400M RUN.
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