top of page
Anchor 1

Bodyholic Build and Strip 2 Part 3/4

Updated: Mar 15, 2021

Hi everyone! We have arrived at the third week of the 4-week Build and Strip challenge for 2021. We are smack in the middle of the challenge and that means we have one strength week left, week 3, and one cardio week left, week 4.


Let's get right to the BSC 4.0 breakdown. Shall we?



March


15


BSC 4 #1 Elevate Your Abs

  1. 10 crunches

  2. 10 sit ups

  3. 10 elevated leg crunch

  4. 15 elevated leg touch

  5. 15 knee to elbow low plank

  6. 15 pike to right foot

  7. 15 pike to left foot

  8. 15 eccentric candle

  9. 15 side to side crunch

  10. 15 side to side situps

  11. 15 circular leg drop

  12. 20 balance bike r

  13. 20 balance bike l

repeat the variations of exercises 4-11



16


BSC 4 #2 Back and Biceps Breakdown 888

  1. good mornings

  2. sliders

  3. backpack biceps curl

  4. backpack hammer curls

  5. band flies

  6. band biceps scoops

  7. band hammer scoops

  8. alternating fast biceps curls

17


BSC 4 #3 Chest and Triceps Breakdown 888

  1. jj pushups

  2. commandoes r

  3. commandoes l

  4. pushups

  5. wide slides

  6. r side plank triup 4 each side

  7. modified diamond pushups

  8. situp and stretch


18


BSC 4 #4 Leg Day Breakdown 444

  1. pistol right

  2. pistol left

  3. backpack high heeled squats

  4. backpack deep squats

19


BSC 4 #5 Elevate your Back

  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. 20 pullups or sliders

  8. 20 back extensions

  9. 20 backpack good mornings

2 minute break


Finisher: 30 sliding-feet pike


20


BSC 4 #6 Elevate your Chest

  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. 15 pushups

  9. 15 pushbacks

  10. 15 simultaneous commandoes

2 minute break

Finisher: 15 flying pushups


21


BSC 4 #7 Final Leg Day:

  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


Let's goooooo!


xoxo, Di




24 views0 comments

Recent Posts

See All

Comments


flow
bottom of page