Description
Inch Worm, High Knees in Place, Wall Deadbug, Crab Crawl, Jumping Air Squats, Anchored Sit, Ups, Hands to Forearm, Air Squat, Sprawl, V Up, Reverse Lunge Leg Lift, Jumping Jacks, Wall Deadbug, Crab Crawl, Jumping Air Squats, Anchored Sit Ups, Hands to Forearm.
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
- Inch Worn - 10 reps
- High Knees in Place - 20 reps
- Wall Deadbug - 15 reps
Sequence 1
- Continuous movement at 85% Aerobic - 3 min
- Crab Crawl - 45 secs
- Jumping Air Squats - 12 reps
- Anchored Sit Ups - 15 reps
- Rest - 60 secs
Sequence 2
- Continuous Movement at 85% Aerobic - 3 min
- Hands to Forearm - 12 reps
- Air Squat - 20 reps
- Sprawl - 8 reps
- Rest - 60 secs
Sequence 3
- Continuous Movement at 85% Aerobic - 3 min
- V Ups - 10 reps
- Reverse Lunge Leg Lift - 20 reps (10 per side)
- Jumping Jacks - 40 reps
Cool Down
- Cool Down - 3 min
- (Continuous Light Movement)
- Belly Breathing - 2 min
Workout Complete!
