Bodyholic 7-Day Strength Challenge 2.0

Updated: Sep 27

I am not going to lie to you - as you know. Get your mind right and let's dive into an all-reps week. You've got this! xoxo, Di


Day 1 - Upper Body Pyramid

  1. 5 pushups

  2. 5 monkeys

  3. 5 simultaneous commandoes

  4. 10 knee sliders

  5. 10 rotational pushups

  6. 10 bar on chair biceps / water curls

  7. 10 triceps dips on chair

  8. 10 pushups

  9. 10 monkeys

  10. 10 simultaneous commandoes

  11. 5 knee sliders

  12. 5 rotational pushups

  13. 5 bar on chair biceps

  14. 5 triceps dips on chair

Finisher: 10 a-plank and 10 side plank flies each side


Day 2 - Lower Body Pyramid

  1. 10 anchored sliders

  2. 10 eccentric sliding bridge

  3. 10 leg drop down

  4. 10 hamstring bridges

  5. 20 side step up to balance r

  6. 20 side step up to balance l

  7. 30 sit and stand goblets

  8. 20 anchored sliders

  9. 20 sliding bridge

  10. 20 leg drop down

  11. 20 hamstring bridges

  12. 10 side step up to balance r

  13. 10 side step up to balance l

  14. 10 sit and stand goblets

Finisher: 50 speed sliding jacknife


Day 3 - Upper Body 888

  1. windshield wiper pushup

  2. deep sliders

  3. sliding chest

  4. quick headstands

  5. pushback

  6. exaggerated forward triups

  7. modified dive bomber

  8. flying pushup

Finisher: 10 touchdown to plank and 10 side plank flies each side


Day 4 - Posterior Legs 888

  1. anchored sliders

  2. sliding bridge

  3. hamstring bridges

  4. high step up to balance r

  5. high step up to balance l

  6. no touchdown calf raises

  7. sumo calf raises

  8. calf raise single leg bridge

Finisher: 20 back extension leg lifts

Day 5 - Anterior Legs + Glutes 444

  1. pistol r

  2. pistol l

  3. sl wall squat kick at stickypoint r

  4. sl wall squat kick at stickypoint l

Finisher: 50 speed sliding jacknives


Day 6 - Shoulders 888

  1. windshield wiper pushup

  2. fwd back plank slomo

  3. sl side plank rotation r

  4. sl side plank rotation

  5. dive bombers

  6. quick headstands

  7. pushback

  8. monkeys

Finisher: 10 touchdown to plank


Day 7 - Abs

  1. 5 crunches

  2. 5 sit ups

  3. 5 elevated leg crunch

  4. 10 elevated leg touch

  5. 10 knee to elbow low plank

  6. 10 pike to right foot

  7. 10 pike to left foot

  8. 10 eccentric candle

  9. 10 side to side crunch

  10. 10 side to side situps

  11. 10 circular leg drop

  12. 5 balance bike r

  13. 5 balance bike l

  14. 5 slo mo ceiling stabs




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