Workout of the Week: Bodyweight Fitness

Posted by BridgeAthletic on Jan 18, 2017 6:00:00 AM

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New and want to try out the BridgeAthletic app experience for yourself? The Workout of the Week will now be available as an in-app experience!  For all our loyal followers, sign up here to join the team and receive the Workout of the Week on your mobile device.  Just give us the basics and we'll set you up on our workout team.  

Step 1: Fill out the form below.

Step 2: Download the BridgeTracker app on your mobile device.

Step 3: We will send you an invite to join the Weekly Workout team. Once you get this, finish your profile and you'll get our Workout of the Week each Friday!


This Week's Workout: Bodyweight Fitness #1

Now that you've set a baseline over the last two weeks, get a full body challenge in with this week's Bodyweight Fitness workout. Grab a jump rope to boost your heart rate as you push through these two strength sets!

Bodyweight Fitness


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If you like our Workout of the Week articles, check out our General Athletic training program!  Get 3 fully personalized workouts each week to help you meet your fitness goals and make even more progress every month!

Warmup Set:

Jumping Jacks - 10 reps


Kneeling Thoracic Mobility - 10 each side x 2


Walking Spiderman - 5 each way x 2

Main Set #1: [Repeat x3]

Burpees - 15 reps


Power Stepups - 15 secs


Jump Rope - 30 secs (increase by 15 secs each round)


Main Set #2: [Repeat x3]

Tempo Pushups (3/0/1) - 15 reps


Side Bridge - 15 secs each side


Jump Rope - 30 secs (increase by 15 secs each round)



Core Set: [Repeat x3]


Side V-Ups - 15 each side



As always, don't forget to get a good stretch in to speed recovery and reduce soreness after your workout!

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Topics: Workout of the Week