Bodyweight Preparation Workout Plan

By Greg Brookes
No matter whether you are a complete beginner or seasoned pro everyone should start off with this movement preparation workout plan. The preparation plan lasts for 2 weeks and involves 6 workouts. The objective of the workouts is to condition the body to move through its natural patterns and to strengthen the joints, connective tissue and stabilizing muscles. Spend time focusing on getting the movements correct. If you feel like your form and technique is breaking down then stop. Now is not the time to be building bad habits. If you feel like the movements are still a challenge after the 2 weeks then continue for a further 2 weeks until you feel comfortable with the movements and are ready to progress.

A Word of Warning
Please consult with a medical professional before embarking on any of these workouts. If during any of these exercises you feel pain, then stop. Please listen to your body. Neither I, Greg Brookes, nor GB Personal Training can be held responsible for any injuries that may occur due to you following these workouts. These workouts are suggested as a guide only.

GB Personal Training 2009 It is forbidden to copy, edit or distribute without permission

Bodyweight Preparation Workout

Perform Workout A for 2 sessions, then Workout B for 2 sessions and finally Workout C for 2 sessions. Ensure that you leave one days rest between workouts. Run through the workout in circuit fashion going from one exercise to the next for the allocated amount of time. After the 6 exercises rest for the allotted time and then repeat for a total of 3 circuits. Workout A Exercise Static Lunge (each leg) Front Plank Prisoner Squat Side Plank (each side) Single Leg Dead Lift (each leg) Bird Dog (each side)

Sets 3 3 3 3 3 3

Time 30 secs 30 secs 30 secs 30 secs 30 secs 30 secs

Tempo Normal Normal Normal Normal Normal Normal

Rest

120 secs

Workout B Exercise Static Lunge (each leg) Front Plank Prisoner Squat Side Plank (each side) Single Leg Dead Lift (each leg) Bird Dog (each side)

Sets 3 3 3 3 3 3

Time 40 secs 40 secs 40 secs 40 secs 40 secs 40 secs

Tempo Normal Normal Normal Normal Normal Normal

Rest

90 secs

Workout C Exercise Static Lunge (each leg) Front Plank Prisoner Squat Side Plank (each side) Single Leg Dead Lift (each leg) Bird Dog (each side)

Sets 3 3 3 3 3 3

Time 50 secs 50 secs 50 secs 50 secs 50 secs 50 secs

Tempo Normal Normal Normal Normal Normal Normal

Rest

60 secs

GB Personal Training 2009 It is forbidden to copy, edit or distribute without permission