Body Weight Exercise Program III

WORKOUT SEQUENCE

1. Body Saws – 10 repetitions
2. Double Leg Circles – 10 repetitions
3. Plank to Push Ups – 10 repetitions
4. Rowboats – 10 repetitions
5. Seated Knee Raises – 10 repetitions
6. Seated Leg Lifts – 10 repetitions

Repeat each set three times, meaning completing 10 sets of each movement and going through the entire sequence three times. For optimal results, aim to complete this workout three times per week.

Key Terms:

Sets: Refers to the number of times you will repeat a specific exercise for the designated number of repetitions.

For instance, you perform 10 body saws, then rest for 30-60 seconds (that constitutes one set). After resting, proceed to perform 10 double leg circles, followed by another rest. The repetition cycle begins when you restart the workout sequence from the first movement.

1. BODY SAW 

Correct positioning for a core-engaging body saw movement 

2. DOUBLE LEG CIRCLES 

A powerful leg movement, completed laying down on the floor 

3. PLANK TO PUSH UP

Core strengthening plank to push up movement 

4. ROWBOAT 

An intense rowing movement, completed sitting on the floor 

5. SEATED KNEE RAISE 

A simple, engaging knee raise movement 

6. SEATED LEG LIFT 

A powerful leg and abdominal movement, completed laying down on the floor