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The Fitness Bootcamp Club

Bootcamp ExercisesBootcamp Workouts

Advanced Bodyweight Workout for Strength & Agility

Advanced Bodyweight Workout for Strength & Agility:


A1: Alternating Pistols – 5 x 10 

A2: Hip Thrust – 5 x 15 each side 

B1: In & Out Push Ups – 5 x 10 

B2: Clap Pull Ups – 5 x 10 

C1: Side to Side Pull Ups (Neutral Grip) – 5 x 10 

C2: Handstand Hold (Wall Assist) – 5 x 45 seconds 

D: Deck Squat to Burpee – 2 x 20Training Method: Bodyweight Training

Description:Mark de Grasse of MBody Strength demonstrates an advanced bodyweight workout for strength and agility.

Level: Advanced


Equipment: Pull Up Bar 

Instructions: Alternate between exercises for sets ‘A’, ‘B’, and ‘C’, resting as little as possible between exercises and 45-60 seconds between sets. Complete workout with set ‘D’, resting 30-45 seconds between sets. 

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