Description
Wave unload Planks, Shin Box Switch, Air Squat, Super Hero Burpees, Prisoner Reverse Lunges, Anchored Sit Ups, Hands to Forearm, Thigh Killas, Lateral Climbers, Sit Up to Hip Up, Reverse Lunge Leg Lift, Fire Feet.
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
- Wave Unload Planks - 8 reps
- Shin Box Switch - 12 reps
- Air Squat - 15 reps
Sequence 1
- Continuous movement at 85% Aerobic - 3 min
- Superhero Burpees - 8 reps
- Prisoner Reverse Lunges - 12 reps
- Anchored Sit Ups - 15 reps
- Rest - 60 secs
Sequence 2
- Continuous Movement at 85% Aerobic - 3 min
- Hands to Forearm - 12 reps
- Thigh Killas - 30 reps
- Lateral Climbers - 20 reps
- Rest - 60 secs
Sequence 3
- Continuous Movement at 85% Aerobic - 3 min
- Sit Up to Hip Ups - 10 reps
- Reverse Lunge Leg Lift - 20 reps (10 per side)
- Fire Feet - 30 secs
Cool Down
- Cool Down - 3 min
- (Continuous Light Movement)
- Belly Breathing - 2 min