BODYWEIGHT HOME WORKOUT 3 Day Tabata

DAY 1 UPPER BODY
PWR (4-5RDS)

Mountain Climbers x:30sec
Rest x:30sec

          
PRI (4-10RDS)
Hand Release Push up :30sec
Rest x:30sec
Plank Push Up Scap Retraction x:30sec
Rest x:30sec

                                                                 
SEC (4-10RDS)
Table Inverted Rows X:30sec
Rest x:30sec

AUX/ROT (4-10RDS)

KBent Over Y Raises x:30sec
Rest x:30sec
Bent Over I Raises x :30sec
Rest x:30sec
Prone Plank to Push Up x:30sec

FINISHER (4-10RDS)

Jumping Jacks x :30sec
Rest x:30sec


DAY 2 LOWER BODY

PWR (4-6RDS)

Squat Jumps or Tuck Jumps x:30sec
Rest x:30sec

          
PRI (4-10RDS)
Bodyweight Squat :30sec
Rest x:30sec
ISO Squat Hold or Wall Sit x:30sec
Rest x:30sec

                                                                 
SEC (4-10RDS)
Bodyweight 3 WayLunge Variation (Forward, Lateral, Reverse) X:30sec
Rest x:30sec

AUX/ROT (4-10RDS)

Single Leg Glute Bridge (rt) x:30sec
Rest x:30sec
Single Leg Glute Bridge (lt) x :30sec
Rest x:30sec
Prone Plank with Leg Raise x:30sec

FINISHER (4-6RDS)

Wall Accelerators x :30sec
Rest x:30sec

DAY 3 TOTAL BODY
PWR (4-6RDS)

Lateral Bounds x:30sec
Rest x:30sec

          
PRI (4-10RDS)
Bodyweight Glute Bridge :30sec
Rest x:30sec
Lateral Crossover Push Up x:30sec
Rest x:30sec

                                                                 
SEC (4-10RDS)
Bodyweight Straight Leg Glute Bridge x:30sec
Rest x:30sec
Lying Prone ISO W Hold x:30sec

AUX/ROT (4-10RDS)

Alt Single Leg RDL's x:30sec
Rest x:30sec
Prone Push Up Position Shoulder Taps x :30sec
Rest x:30sec
ISO Skydiver x:30sec

FINISHER(4-6RDS)

Burpee + Push Up + Vertical Jump x :30sec
Rest x:30sec