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There are a million different ways to put a bodyweight workout together. Once you understand how to create and use bodyweight exercises, and how to assemble them with the right protocol, you can target pretty much any goal.
This morning I experimented with a workout inspired by Coach Sonnon’s Tacfit Echo, but totally equipment free. I also adapted it to encompass the entire 6 Degrees of Freedom concept (for an in-depth discussion of the 6DoF, grab your free copy of Bodyweight FUN-damentals—use the form to the right of this page for that).
The exercises I chose, and the protocol itself, lend themselves nicely to what we call strength-endurance. Basically, this just means the ability to apply strength over an extended period of time. In this case the time-frame is 90 seconds.
Although at the end of the session they were beat, my students loved this workout and wouldn’t stop talking about how great it was.
This bodyweight workout is perfect for sports or activities involving the legs and core. Which makes it great for my main sport, alpine skiing.
There are 6 bodyweight exercises in the workout—one for each degree of freedom. Each exercise is performed for 90 seconds followed by 30 seconds of rest before moving on to the next exercise. Once each exercise has been completed once, we go back to the beginning and start again. You can go through the sequence two or three times depending on your training experience.
Side Plank Thrust
Here are the 6 CST Bodyweight Exercises
- Quad Squat (6DoF – Surge)
- Lateral Lunge Slides (6DoF – Sway)
- Spinal Rock (6DoF – Pitch)
- Alternating Side Plank Thrusts (6DoF – Roll)
- Lower Body Russian Twist (6DoF – Yaw)
- Trinity Squat or Jump (6DoF – Heave)
You can find a lot of these exercises in the free FUN-damentals eBook. But it’s always nice to see exercises in action, so I’ll make you a deal. In the comments below, tell me which of these exercises you would MOST like to see video footage of.
If we get to 20 comments I’ll film the most popular choice and post it here on the blog.
Lower Body Russian Twist
I would like to see the lower body russian twist please.
The lower body russian twist would be great
Seem to have diffficulty (excuse) for not remembering the name of the exercise and a picture in my mind of its form. A single stop (not my memory) site, would make life a bit easier!? Or not!?
alternating side plank thrusts
Alternating Side Plank Thrusts!
Could you please do a little video with ALL of the exercises? Thanks!!
Russian Twist – why not all for about 15 seconds each instead of one long one – appreciate the help!
Lower Body Russian Twist
Alternating Side Plank Thrust
I’d like to see the whole set: 15-20 seconds for each different exercise. It would be easier to see the flow. Thanks!
Alternating Side Plank Thrusts or all of them!
lower body Russian twist
thanks
Alternating Side Plank Thrusts and all of em! Thanks
The lower body russian twist would be nice, thanks
I can do almost everything from the trinity squat series…why is this side plank thrust so *#$@@ hard!!! To save my life, I cannot lift that top leg up off the bottom one; it feels like it’s glued to the lower leg! Let’s see that alternating side plank thrust…everyone’s gotta have a goal, right?
All of them would be great but if only one I would like to see the Alternating Side Plank Thrust
Alternating Side Plank Thrusts
Lower Body Russian Twist
If we only get one the Russian Twist!
Thanks!
Hi! I also want to see the russian twist – if we can have only one. 😉
cheers,
Achim
I, being a newbie to exercise in general, would like to see video demos of each. I learn better from video than from print.
.-= kevin´s last blog -> Bodyweight Workout — Get Stronger For Longer =-.
A little video with all of the exercises would be great! But if not I will vote for lateral lunge slides.
Spinal Rock
Lower body Russian Twist.
I WOULD LIKE TO SEE THE WORKOUT–ALL OF IT RICH
How about a video of the Side Plank Thrusts? I’ve never seen those before. Thanks!
My vote’s for the trinity squat
I would echo the thoughts on short clips of all! 😉 So which ever makes it, that is cool.
Alternating Side Plank Thrusts, please.
Although, one round of the whole thing would be excellent.
I’m a woman… I WANT THEM ALL! 🙂 Thanks ADAM..impossible to just pick 1 for goodness sakes!
Good over 20 comments, have a nice filming Adam 😉
Henri
Adam, how about all of them. That way we have a template for the complete workout.
Thank You.
Side plank thrusts please
I would like to see the lower body russian twist. If you work these into the general athleticism routine, would they replace the low or high intensity routines? And how do they compare with the those strength routines for general health?
You guys are AWESOME!
But some of you are a bit greedy—all of them…? 🙂
Tell you what. Since you did such a gung-ho job in getting your preferences posted, I’ll film the two most prevalent choices—LB Russian Twist and Side Plank Thrust.
I’ll send a notice by email when they’re up. 😉
Again, you guys are awesome!
Cheers,
Adam
A short video showing each one would be ideal.
i would like to see the spinal rock video. thanks!
COME ON SHOW THEM ALL BE THE MAN YOU ALREADY HAVE THE VIDEO SET UP. GO FOR IT RICH
15 seconds of each exercise – or a routine using all the exercise.
Thanks
I would like to see the Lateral Lunge, all three variations.
all of them please, also, your insight into exercise variations is really helping our mma students, THANKS!
side plank thrust
A short video of all of them together.
I tried this one at home! and it’s a great workout!
.-= Whatevermighty´s last blog -> 13-degree Thoracic Scoliosis, Back Exercises and Workout =-.
all of them please
Seria fantastico, contar con todos loe ejercicios, si no uviece inconvenuiente de su parte, estaria muy pero muy agradesido.
Respetuosamente
Oscar Benavente
Preparador Físico Policial
.-= oscar benavente´s last blog -> CON EXITO, SE REALIZO LA 2da. CLINICA DE FULL CONTACT KARATE =-.
Would love to see video of exercises please 🙂
wana see a video of all the work outs.
I agree; please show entire sequence, similar to Scott’s TacFit tutorials.