Personal Training - Workout of the Day (WOD) - Body Weight Exercises - Sunday 8th October 2017

These exercises provide modifications and increase in difficulty. If form starts to disappear ... revert to the previous exercise. 

Exercise 1: 

10 x press up on knees

8 x press up in plank position

6 x spiderman pressup

4 x screw press up

2 x single arm eccentric pressup (negatives)

3 sets

Exercise 2: 

10 x walking lunges

8 x split lunges (in place)

6 x Bulgarian split squats

4 x single leg squats

3 sets

Exercise 3:

10 x dips using a bench

8 x single leg dips

6 x dips with feet propped on a chair

4 x dips with one foot on a chair

3 sets

Exercise 4: 

10 x squat

8 x squat jump

6 x squat jump with knee tuck

3 sets

Exercise 5: 

1 min plank on knees (press up position - straight arms)

1 min full plank (on feet, straight arms)

1 min full plank (on feet, arms bent resting on forearms) 

1 min full plank - alternating feet lift

1 min full plank - alternating arm raises

1 min full plank - alternating arm + leg raises

1 min full plank with feet raised

Exercise 6: 

10 x fire hydrants with bent knee

8 x fire hydrants with extended knee (straight leg)

6 x glute bridge

4 x single leg glute bridge

2 x standing lateral hip rotations