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THE BBLS BODYWEIGHT PROGRAMS MEAN YOU CAN GET IN A WORKOUT ANYWHERE, ANYTIME!! ALL YOU NEED IS A MAT, SOME GREAT TUNES AND SOME MOTIVATION!! ENSURE YOU START SLOWLY AND WORK ON PERFECTING YOUR TECHINIQUE IN EACH MOVEMENT.


A1: 20 x BODYWEIGHT SQUATS
Stand with your feet about shoulder-width apart, slightly turned out. Cross your arms over your shoulders so they are parallel to the ground. Sit back into a deep squat, keep your chest upright and your knees pushing out from the top. Think of spreading the floor beneath your feet and maintain tightness as you come up.

A2: 20 x SINGLE-LEG LOWERS
Lie on your back with your hands behind your head and your head and neck lifted. Lift both legs up to a 90 degree angle at the hips and point your toes. Keep your elbows open and your eye gaze directed to your toe tips. Engage your abdominals as you slowly lower your right leg towards the ground imagining it lengthening away from you. Keep your core engaged as you bring your leg back up. Repeat to the other side. Keep hip flexors soft.

A3: 20 x LATERAL LUNGES
Start standing up with your legs together and your hands clasped in front of you. Take a large step out to the side with your right leg, bending into your right knee, keeping your left leg straight and your body as upright as you can. Push off your right foot and come back to the centre. Repeat to the other side.

A4: 45-SEC FOREARM PLANK
Come into a plank position where you are on your forearms, hands clasped together and your shoulders directly over your elbows. Ensure you are one long line from your head down to your feet. Keep your tailbone tucked under, your navel drawn to your spine and your upper back broad. Eye gaze is towards the floor. Neck is in neutral.

A5: 20 x ALTERNATING FORWARD LUNGES
Start standing up with your legs together and your hands on your hips. Take a long stride forwards with your right leg and bend both right and left legs ensuring your right knee is tracking outwards. Try and maintain a 90 degree angle at both knee joints. Keep your chest upright and your shoulders relaxed. Return to the start position and repeat to the other side.

A6: 20 x JUMPING JACKS
Start standing with your legs together and your arms by your sides. Jump both legs out to the side as you rapidly sweep your arms around to the side and up over your head. Then jump back to the start position. This exercise should be performed fluidly and at a rapid but controlled pace.

PERFORM EACH EXERCISE A1 - A6 BACK TO BACK WITH NO REST BETWEEN THEM. HAVE A 60-90 SEC REST AT THE END OF EACH ROUND. COMPLETE 4 ROUNDS.


THIS CIRCUIT IS A STEP UP FROM CIRCUIT I. EACH EXERCISE IS MEANT AS A PROGRESSION ON THE PREVIOUS. ONLY ATTEMPT IT IF YOU HAVE MASTERED THE PREVIOUS CIRCUIT.

A1: 20 x SQUAT JUMPS
Stand with your feet about shoulder-width apart, slightly turned out and your arms by your sides. Sit back into a deep squat, keep your chest upright and your knees pushing out from the top and bring your arms up to chest height. Spring up from your squat swinging your arms down as you jump up. Keep the movement flowing.

A2: 20 x DOUBLE-LEG LOWERS
Lie on your back with your hands behind your head and your head and neck lifted. Lift both legs up to a 90 degree angle at the hips and point your toes. Keep your elbows open and your eye gaze directed to your toe tips. Engage your abdominals and squeeze your inner thighs together as you slowly lower both your legs towards the ground. Keep your core engaged as you bring them back up. Keep hip flexors soft.

A3: 20 x LOW LATERAL LUNGES
Start standing up with your legs together and your hands clasped in front of you. Bend down into a squat position. Take a large step out to the side with your right leg, bending into your right knee, keeping your left leg straight and your body as upright as you can. Push off your right foot and come back to the centre keeping your squat position. Repeat to the other side.

A4: 10 x COMMANDOS
Come into a plank position where your shoulders are directly over your wrists. Ensure you are one long line from your head down to your feet. Keep your tailbone tucked under, your navel drawn to your spine and your upper back broad. Eye gaze is towards the floor. Neck is in neutral. With control lower down onto your right forearm followed by your left. Then lift back up onto your right hand followed by your left. Repeat the movement alternating starting arm.

A5: 20 x JUMP LUNGES
Start standing up with your legs together and your hands on your hips. Jump into a lunge position with your right leg forwards and left leg back ensuring your right knee is tracking outwards. Try and maintain a 90 degree angle at both knee joints. Keep your chest upright and your shoulders relaxed. In a fluid motion, jump and swap legs. Keep the movement flowing.

A6: 45-SEC HIGH-KNEE SPRINT
Start standing with your legs hip-width apart and your elbows bent to 90-degrees so your forearms are parallel with the floor. Start alternating high-knee lifts so your knees touch your hands in a running motion. Maintain tempo for 45 seconds.

PERFORM EACH EXERCISE A1 - A6 BACK TO BACK WITH NO REST BETWEEN THEM. HAVE A 60-90 SEC REST AT THE END OF EACH ROUND. COMPLETE 4 ROUNDS.