Full-Body, Body Weight Program

This is a full-body, body weight program that you can use anytime, anywhere. You can screen shot this part of the program if you want so you always have it with you once you’re familiar with the moves and don’t need to refer to the videos any more.

Program: complete the stated reps for each move and repeat the circuit 3-5 times

Scorpion Stretch: 45 seconds (alternating sides)

Iron Cross Stretch: 45 seconds (alternating sides)

Shoulder Retractors: 12-15 reps

RDLs: 12 on each leg, then 12 with both feet on the ground

Push Ups: 12-15 reps, variation of your choice

Air Squats: 12-15 reps

Superman: 12-15 reps

Hip Raises: 12-15 reps

If you need to do fewer reps because you’re just getting used to the movement, do that! But push yourself where it’s safe. Refer back to the videos for technique as you need to

Full-Body, Body Weight Program

If you need to do fewer reps because you’re just getting used to the movement, do that! But push yourself where it’s safe. Refer back to the videos for technique as you need to

Questions? Reach out to us at bryan@dcstrengthandnutrition.com and we’ll do our best to support you!

Scorpion Stretch

Iron Cross Stretch

Shoulder Retractor

RDL (Romanian Deadlift)

Push Up (with variations)

Air Squat

Superman

Hip Raise