This Intense Bodyweight Workout Focuses on Mobility and Strength

 

This Intense Bodyweight Workout Focuses on Mobility and Strength



ERIC LEIJA’S WORKOUT WILL JUMPSTART YOUR STALE EQUIPMENT-FREE ROUTINE

Kettlebell coach and functional fitness trainer Eric Leija (a.k.a. Primal Swoledier) doesn’t only train with weights. Now, he’s sharing a full-body workout that doesn’t require any gear at all. The aim of this equipment-free routine is to help improve strength and mobility, mixing animal flow-style movements in with more traditional exercises like pushups.

“I want you to focus on maximizing tension in the strength exercises while using your breath to help release tension on the mobility moves,” he says in the video’s description.

Like his kettlebell workouts, this 52-minute workout is guaranteed to challenge you. Follow along with Leija and listen up for cues to help to know exactly what to do for each movement.

MOBILITY WARM UP

Standing arm screws – 10 reps
Thoracic rotations – 10 reps per side
Hip circles – 10 reps per side
Tai chi lunge twist – 10 reps per direction
Ankle circles – 10 reps per direction

WARM UP SET

“These moves will get us primed for the hard work ahead,” says Leija. Perform 2 sets of each movement, resting 30 seconds in between sets.

Alternating shoulder drop – 5 reps per side
Alternating thoracic bridge – 5 reps direction
Beast limb lifts – 5 reps per direction
A-Skip – 10 reps per legThis content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

WORK SET 1

Perform 4 sets of each exercise, resting 60 seconds in between sets.
Swimmer pushups – 8 reps
Ali shuffle – 16 reps per side
Beast knee taps – 8 reps per side

WORK SET 2

Perform 4 sets of each exercise, resting 60 seconds in between sets.
Lateral traveling ape – 5 reps per side
Superman with pulse – 10 reps
Alternating floor scorpion – 5 reps per side

FINISHER

Perform 3 sets of the finisher, resting for 60 seconds in between sets.

Slow Pushups – 3 reps
Broad Jump – 6 reps
Loaded beast spine wave – 3 reps

DECOMPRESSION

Finish off with a series of decompression exercises.

Alternating Arm Thread – 1 minute
Alternating floor scorpion – 1 minute
Shinbox Switch with twist – 1 minute
Standing Spine Roll – 1 minute

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