Description
Worlds Greatest Stretch, Mt. Climbers, Bent Hollow Hold, Continuous movement at 85% Aerobic, Quadruped Crawl, Jump Lunges, Cross Body Sit Ups, Russian Twists, Wall Sit March, Sprawl, Cross Body Toe Reach, Jumping Jacks, Suspension Hip Lift
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
- Worlds Greatest Stretch - 5 reps per side
- Mtn. Climbers - 20 reps
- Bent Hollow Hold - 30 secs
Sequence 1
- Continuous movement at 85% Aerobic - 3 min
- Crab Crawl - 45 secs
- Jumping Jacks - 40 reps
- Cross Body Sit Ups - 20 reps (10 per side)
- Rest - 60 secs
Sequence 2
- Continuous Movement at 85% Aerobic - 3 min
- Russian Twists - 20 reps
- Wall Sit March - 20 reps (10 per side)
- Sprawl - 8 reps
- Rest - 60 secs
Sequence 3
- Continuous Movement at 85% Aerobic - 3 min
- Cross Body Toe Reach - 30 reps (15 per side)
- Jumping Jacks - 40 reps
- Suspension Hip List - 15 reps
No suspension trainer handy? Do these with feet on a chair, couch, or stairs.
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Cool Down
- Cool Down - 3 min
- (Continuous Light Movement)
- Childs Pose - 2 min
Workout Complete!
