Workout
Advanced Bodyweight Workout, No Equipment
The only session the app marks Hard. Eight moves, most of them the top rung of a ladder that starts somewhere much easier — so if the diamond push-up is not there yet, its guide names the version that is.
- Time
- 13 min
- Level
- Hard
- Rounds
- 2
- Approx. burn
- 120 kcal
The moves in this workout
The app sequences them for you. Each one has a demo and a form guide.
- Advanced moves
Bicycle Crunch
Rectus abdominis, External and internal obliques, Iliopsoas and rectus femoris
Equipment: None
- Advanced moves
Decline Push-up
Anterior deltoid, Triceps brachii
Equipment: A sturdy chair, bench or step
- Advanced moves
Diamond Push-up
Triceps brachii, Pectoralis major, Anterior deltoid
Equipment: None
- Advanced moves
Donkey Kick
Gluteus maximus, Hamstrings
Equipment: None
- Advanced moves
Leg Raise
Iliopsoas, Rectus abdominis
Equipment: None
- Advanced moves
Seated Knee Tuck
Rectus abdominis, Iliopsoas, Rectus femoris
Equipment: A mat or towel
- Advanced moves
Step-up
Quadriceps, Gluteus maximus, Hamstrings
Equipment: A sturdy chair, bench or step
- Advanced moves
Wide Table Inverted Row
Latissimus dorsi, Rhomboids and middle trapezius, Posterior deltoid
Equipment: A sturdy chair, bench or step
Who it suits
Earn it. Every move here has an easier version with its own page.
How to run it
Eight moves rather than six, and the only session the app marks Hard, so the honest way in is one move at a time instead of the whole thing at once. Run it when the strength sessions have stopped being difficult, and expect the first attempt to be a scouting trip.
Easier and harder
Easier: every move here is the top of a ladder and its form guide names the rung below — decline push-up back to standard, diamond back to shoulder-width, seated knee tuck back to a dead bug. Harder: there is no harder session. Slow these down instead.
The mistake this session invites
Arriving here straight from the starter session. Most of what makes this hard is not fitness but the positions themselves, and the base sessions are where those positions get taught. If your elbow plank still shakes, the inverted row will teach you nothing except that it is too soon.
