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Day BW

Bodyweight only · ~25 min

No kettlebells required. Travel days, hotel rooms, or just getting started.

Warmup · 5 min

  • Cat-cow10 reps
  • Hip circles10 each direction, each leg
  • Leg swings10 front-to-back, 10 side-to-side, each leg
  • Bodyweight squats10 reps, progressively deeper
  • Glute bridges10 reps
  • World's greatest stretch3 each side
  • Inchworms5 reps

Workout

  1. Tempo squats3 × 12–15
  2. Single-leg Romanian deadlifts3 × 8 each leg
  3. Pike pushups3 × 6–10
  4. Inverted rows or superman pulls3 × 10–15
  5. Plank3 × 30 sec
    30round 1 / 33 × 30 sec
  6. Bear crawl finisher3 × 30 sec
    30round 1 / 33 × 30 sec

Cooldown · 10 min

  • Pigeon pose90 sec each side
    1:30round 1 / 290 sec each side
  • Couch stretch60 sec each side
    1:00round 1 / 260 sec each side
  • Seated forward fold90 sec
    1:3090 sec
  • Happy baby60 sec
    1:0060 sec
  • Child's pose with side reach30 sec each side
    30round 1 / 230 sec each side
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