Push
Pressing
- 4 × 8-12 Incline Push-Up
- 3 × 6-10 Pike Push-Up
- 3 × 8-12 Bench Dip
- 3 × 20-30 RKC Plank
beginner
Dorm Bodyweight
No rack, no excuses. Progressions you can do between classes.
Push, pull, squat, carry patterns with a bed, a doorframe, and a backpack.
4 days · 30 min · 17-25
Pull
Rows and hangs
- 4 × 8-12 Doorframe Row
- 3 × 20-40 Dead Hang
- 3 × 20-30 Superman Hold
- 3 × 12-15 Band Pull-Apart
Legs
Squat and hinge
- 4 × 12-15 Bodyweight Squat
- 3 × 8-10 Reverse Lunge
- 3 × 8-12 Single-Leg Glute Bridge
- 3 × 30-45 Wall Sit
Engine
Conditioning
- 4 × 6-10 Burpee
- 3 × 20-30 Mountain Climber
- 3 × 30-40 Jumping Jack
- 3 × 20-30 Hollow Hold