Fitness /  Advanced Bodyweight Strength Session 1 (30mins)

  • Inch-Worm

    • Description:

      -Complete a thorough warm-up/mobilisation routine before you begin
      -Try and keep the legs straight throughout the movement. Add in a full press-up at the end of each movement before walking back up to the start point

    • Exercise Notes:Complete 3 sets of 8 reps. Rest for 1min between sets

    • Minutes on exercise:5:00

  • One handed press-up

    • Description:

      Ensure you get a wide base with your legs, to create that tripod position. Start with a smaller range of motion, and build up gradually as you get more proficient at the movment

    • Exercise Notes:Aim to complete 3 sets of 5 reps on each arm (or as close to 5 reps as you can). Rest for 1min between each set, alternating arms (6 sets total)

    • Minutes on exercise:8:00

  • Single leg squat

    • Description:

      Position your platform/chair/step somewhere that you can hold onto something to help you lift your weight and provide support, if you struggle with full repetitions. Use the exercise as warm-up/preparation for the full pistol squats

    • Exercise Notes:Complete 2 sets of 8 reps on each leg, going straight from the 8 reps on one leg into the 8 reps on the other. Rest for 2min between sets.

    • Minutes on exercise:6:00

  • Pistol squat

    • Description:

      Work with a smaller range of motion if you struggle with the full exercise to begin with, and build from there. Use a small step/platform or wall at your side to assist with the movement if needed

    • Exercise Notes:Aim to complete 3 sets of 5 reps on each leg (or as close to 5 reps as you can). Rest for 1min between each set, alternating legs (6 sets total)

    • Minutes on exercise:8:00

  • Single leg wall sits

    • Description:

      Think about really engaging the core, glutes, and quads to hold yourself in a strong, stable position - don't just try and balance; actively brace through the body

    • Exercise Notes:Complete 2 sets of 30secs hold on each leg, going straight from the 30secs on one leg into the 30secs on the other leg. Rest for 2min between sets

    • Minutes on exercise:5:00