The Body Weight Project Routines

Here are the five routines we will be cycling through for the next six weeks. You will notice the only equipment necessary will be a TRX, a step or platform and a place to do pull ups. Remember, the goal is to perform 20 repetitions of each exercise and move through the circuit as quickly as possible, taking rest as needed. Every two weeks we are going to two extra rounds to boost the total volume as follows:

Weeks 1 & 2 - Four rounds

Weeks 3 & 4 - Six rounds

Weeks 5 & 6 - Eight Rounds

As for the conditioning, we will be increasing one set each week as well. If you are up for the challenge, please read the routine and check my closing statements at the end of this blog. Enjoy!

Day 1
Bulgarian Split Squat
Push Up with Shoulder Over
Ice Skaters
TRX Low Row
Single Leg Hip Extension

Conditioning: 5-10-5 Shuttle Drill x 15 30 seconds rest

Day 2
Jump Squats
Incline Push Ups
Lateral Lunge
Pull Ups (only 8-10)
TRX Hamstring Curls

Conditioning: 30-30 Super Burpee Intervals x 5


Day 3
Walking/Alternating Lunges
Plyo Push Ups
Lateral Shuffle (10 yards/30 feet apart) 10 to each side
TRX High Row
TRX Grappler's Twist

Conditioning: 15 yard line drill/suicides (5 back, 10 back, 15 back) x 10



Day 4
Split Squat Jumps
TRX Push Ups
TRX Single Arm Row with Rotation
Jack Knife/Inverted Push Up
TRX Supine Hip Extension Swing

Conditioning: 40 yard sprint x 6


Day 5
Squat
T-Push Ups
Carioca (10 yards/30 feet apart) 10 to each side
TRX Y-T-W (6 sets of the 3 movements)
Box Jumps
20 yard Sprint/Shuffle/Carioca/Mountain Climber Circuit (aka Anaerobic Ass Kicking) x 4

Any of you out there willing to give this Body Weight Project a shot on your own let me know! If you are a beginner, you can start out by doing less reps, say 8-10 of each exercise. Intermediate you want to try 12-15 and if you are advanced, try to keep up with us! If you plan on trying this, please e-mail me at jeff@bombergerpt.com so we can discuss a few things and track your progress as well! Get some!