The 3-lap body weight shift for strength and size

What is this?

A full-body workout that uses only your body weight and strikes all major muscle groups from head to toe, with no laps between moves or pausing. The goal is to survive it with unadulterated shape without interruption.

When to do it:

If you do this as a stand-alone workout, or if you miss a few marbles after a workout?

Power Tip:

For higher repetition movements such as side lunges and hand gesture shoulder movements, divide your sets into smaller sets so you do not burn out. As you get stronger and your stamina increases, you will find that you can do all the movements without taking a breather.

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How To: Upper Boot Camp

Directions: Perform three laps without breaks between trains or laps.

• Exercise / Rehearsal
  • Squat Stepup / 1
    5 per side
  • Shoulder Stand Handstand / 20
  • Pullup / 10
  • Burped Box Jump / 10
  • Side Break / 20 per side
  • Pushup / 15
  • Hanging leg lift / 10
  • Plank hip dive / 20 per side &

  Professional tip for the squat step : Stand with one step by the side and use a height that challenges you ; Squat with one foot on the ground and one on the step.

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