Description
Wall Sit March, Spider Lunge, Quadruped Crawl, Continuous movement at 85% Aerobic, Bear Crawl, Air Squats, Butterfly Sit Ups, Plank Army Crawlers, Lunges, Burpee, Supine Toes to Object, Suspension Training Row, High Knees in Place
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
- Wall Sit March - 5 reps per side
- Spider Lunge - 5 reps per side
- Quadruped Shoulder Cars - 6 reps per side
Sequence 1
- Continuous movement at 85% Aerobic - 3 min
- Bear Crawl - 45 secs
- Air Squats - 10 reps
- Butterfly Sit Ups - 20 reps
- Rest - 60 secs
Sequence 2
- Continuous Movement at 85% Aerobic - 3 min
- Plank Army Crawlers - 12 reps
- Walking Lunges - 8 reps per side
- Burpees - 8 reps
- Rest - 60 secs
Sequence 3
- Continuous Movement at 85% Aerobic - 3 min
- Toes to Object - 15 reps per side
- Suspension Training Squat to Row - 15 reps
No suspension trainers? Do 12 Back Push Ups + 12 Air Squats
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- High Knees in Place - 40 reps
Cool Down
- Cool Down - 3 min
- (Continuous Light Movement)
- Savasana - 2 min
Lay still on your back, arms out, palms up, slow, deep breathing.
Workout Complete!
