Description
Bird-Dog Iso Hold, Quadruped Shoulder Cars, Deadbug, Continuous movement at 85% Aerobic, Russian Twists, Glute Bridge, Burpees, Jumping Squats, Elevated Push Ups, Bent Hollow Hold, Plank Hip Taps, Superman, Curtsy Squats
Creators
Shanna Guzman & Mishah Haque at Revival Strength
Workout Type
Body Weight Flow by Revival Strength
Body Weight Flow in Functional Bodybuilding is a dynamic sequence of bodyweight movements designed to enhance mobility, stability, strength, and full-body control with fluid transitions from exercise to exercise.
Warm Up
- Continuous Pace Movement - 5 mins
- Bird Dog Iso Hold - 20 secs per side
- Quadruped Shoulder Cars - 5 reps per side
- Wall Deadbugs - 12 reps
Sequence 1
- Continuous movement at 85% Aerobic - 3 min
- Russian Twists - 20 reps
- Glute Bridge - 10 reps
- Burpees - 6 reps
- Rest - 60 secs
Sequence 2
- Continuous Movement at 85% Aerobic - 3 min
- Jumping Squats - 8 reps
- Elevated Push Ups - 10 reps
- Bent Hollow Hold - 30 secs
- Rest - 60 secs
Sequence 3
- Continuous Movement at 85% Aerobic - 3 min
- Plank Hip Taps - 8 reps
- Supermans - 8 reps
- Curtsy Squats - 6 reps per side
Cool Down
- Cool Down - 3 min
- (Continuous Light Movement)
- Childs Pose - 2 min
Workout Complete!
