In this two-week protocol of bodyweight training, you will experience an increased demand for your body to convert technique into performance. This program focuses on addressing the whole body, every day. Your Legs, hips, shoulders and more will be challenged throughout as you adhere to the two week schedule of protocols.

This program is designed to be a high volume/low impact training with an emphasis on a high number of reps to 10 drills. As you challenge your body to maximize the repetitions, keep in mind to regulate your breath. When fatigue hits; you may regress. Each drill comes with instructions on progression and regression that may be adapted to your level of fitness.

Two full weeks with no breaks will add up. Your body will estimate the work while being constantly challenged. If at any time you feel tired or sore, take a day off. If you are willing to commit for 2-weeks of training, make sure you scale your energy level and regulate your breathing for maximum benefits.

1.       Study the list of drills in this PDF.

2.       Watch and listen to the coaching cues on proper form in the instructional videos.

3.       Practice your technique with each drill to become familiar before your 1st workout.

4.       Start your first week of training protocol.

 

Download the “Tacfit Timer” on your app store. This timer has all the protocols/programs listed in this 2-week training. You will greatly benefit from this resource as it will be your virtual training partner, keeping track of time so you can focus on your training.

1.       Front Step Lunge

2.       Sit Thru Knee

3.       Tripod

4.       Base Switches

5.       Push-up

6.       Squat

7.       Spinal Rock

8.       Quad Press

9.       Burpee

These are the only drills that will be used for your Bodyweight 101 training.

•          Honor your technique

•          Do not rush your pace

•          Be sure to warm up and cool down 10-15 minutes for every workout

Remember, “slow and steady wins the race”. We want you to succeed. Focus on your form rather than speed. Do not disregard the warm-up or cool-down that way, you can improve your workout and thrive near the final days of your second week.

Please remember to perform 10 to 15 minutes of a Warmup and Cooldown of your choice. We recommend light joint-mobility or movement activation drills for the warmup, as well as some sort of compensatory “stretching” for the cooldown.