Bodyholic Build and Strip 2 Part 1

Updated: Mar 14

Hi everyone! We have arrived at the 4-Week Build and Strip challenge for 2021. This happens ONCE a year. Tell your friends ;)


Seriously though... tell your friends. BECAUSE I will be posting all of this week's workouts on YouTube as well so that people can see what we are up to!!


Ok! here is the breakdown for week 1, aka BSC 3.


The Bodyholic Strength Challenge 3 begins March 1st and there is no holding back! Oh! and if you feel like you need a deeper understanding regarding lifestyle changes - this book IS for you AND it is a quick read...



March


1


BSC 3 #1 Leg Day Breakdown:

  1. 5 weighted sumo

  2. 5 eccentric sliding bridge

  3. 5 weighted sliding lunge r

  4. 5 weighted sliding lunge l

  5. 10 side step up to balance r

  6. 10 side step up to balance l

  7. 20 sit and stand goblets weighted

  8. 20 band squats wide weighted

  9. 20 band under the bridge

  10. 20 side step up to balance r

  11. 20 side step up to balance l

  12. 30 sit and stand goblets weighted

  13. 30 band squats wide weighted

  14. 30 band under the bridge

  15. 30 alternating hop ups

Finisher: 100 low speed climbers


2


BSC 3 #2 Chest Pyramid

  1. 5 pushups

  2. 5 pushbacks

  3. 5 simultaneous commandoes

  4. 10 rotational pushups

  5. 10 sit ups

  6. 10 pushbacks

  7. 10 simultaneous commandoes

  8. 5 pushups

  9. 5 pushbacks

  10. 5 simultaneous commandoes

2 minute break


Finisher: 10 flying pushups


3


BSC 3 #3 Back Pyramid

  1. 5 pullups or sliders

  2. 5 back extensions

  3. 5 backpack good mornings

  4. 15 pullups or sliders

  5. 15 back extensions

  6. 15 backpack good mornings

  7. 5 pullups or sliders

  8. 5 back extensions

  9. 5 backpack good mornings

2 minute break


Finisher: 20 sliding-feet pike


4


BSC 3 #4 Leg Day Breakdown 444

  1. pistol right

  2. pistol left

  3. backpack high heeled squats

  4. backpack deep squats

5


BSC 3 #5 Chest and Triceps Breakdown 444

  1. windshield wipers

  2. jj pushups

  3. triceps pushups

  4. chair dips

6


BSC 3 #6 Back and Biceps Breakdown 444

  1. good mornings

  2. sliders

  3. backpack biceps curl

  4. backpack hammer curls

7


BSC 3 #7 ABSolutely

  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

2 minute break and repeat


Finisher: 20 inchworms


Let's do this!!!!


xoxo, Di

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