Description
Plank Walk Outs, Dive Bombers, Shin box, Continuous movement at 85% Aerobic, Single Leg V Up, Jump Lunges, Bench (or Chair) Dip, Hollow Rocks, Step Ups, Sprawl, Bicycle Crunch, Suspension Training Squat to Row, Tall Plank Shoulder Taps
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
- Plank Walk Outs - 5 reps
- Dive Bombers - 8 reps
- Shin Box - 6 reps per side
Sequence 1
- Continuous movement at 85% Aerobic - 3 min
- Single Leg V Ups - 10 reps per side
- Jump Lunge - 10 reps
- Bench or Chair Dips - 8 reps
- Rest - 60 secs
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Sequence 2
- Continuous Movement at 85% Aerobic - 3 min
- Hollow Rocks - 8 reps
- Step Ups - 8 reps per side
- Sprawl - 8 reps
- Rest - 60 secs
Sequence 3
- Continuous Movement at 85% Aerobic - 3 min
- Bicycle Crunches - 8 reps per side
- Suspension Training Squat to Row - 8 reps
No suspension trainers? Do 12 Air Squats
- Plank Shoulder Taps - 5 reps per side
Cool Down
- Cool Down - 3 min
- (Continuous Light Movement)
- Static Back - 2 min
Workout Complete!
