No Barbell No Problem — An Easy Bodyweight Day Done Right

Single leg pushups: 4 sets, 10 reps (switch leg each set)

Banded low side plank clams: 4 sets, 10 reps per side 

Close grip pull ups: 4 sets, 6 - 10 reps

Banded bicycle crunch: 4 sets, 6 - 10 reps total

Complex Finisher -

Assault bike: 4 rounds - 4 min on, 3 min off 

Turkish get up: 4 rounds - 1 reps per side during rest

I’ve been threatening to do just body weight movements on this split, and so today was the day to begin. I also really didn’t feel like lifting any weights. The idea of pushing or pulling the barbell was just not sitting well with me. So instead I did a pretty therapeutic and low intensity body weight workout with a lot of basic, intentional, and slow movements. 

It felt good, although I admit my mind was craving something more intense and higher paced by the end. So to get my heart pumping, and to get my legs moving as I try and build up my cycling strength and endurance, I ended my workout with a medium - high intensity final circuit.

4 minutes on the assault bike, 3 minutes rest, repeated 4 times. I built up the intensity through each round, going from low zone 2 on the first round, to low - medium zone 4 by the fourth. During the rest I did one Turkish getup per side with a 35 lb weight. Heavy enough for me to feel it, but light enough to do it during my rest and not compromise form.

Today was just kind of a wing it day. Waiting for the weather outside to stabilize before I can really dive into this next phase and build a program around it. But this was a good filler for a rainy day when I lacked motivation to chase gains.