Bodyweight Strength Video Trainer (6-Weeks)

October 01, 2021

This 6-week training program has been designed to help you build a strong and functional physique for increased performance in running, sport, obstacle races and life. As this is an online program, you can follow along on any device, anywhere, anytime.

How does it work?

This 6-week strength and conditioning programme consists of 2 x strength workouts and 1 x training challenge per week, lasting between 30-55 minutes each. You may conduct these workouts whenever is convenient to you throughout the week, however, we would recommend leaving at least 1 rest day in between workouts.

Equipment Requirement

This programme is largely based around bodyweight exercises with no need for equipment other than a pull-up bar and weighted rucksack/sandbag.

Training Challenges

Each week’s training challenges provide a great way in which to benchmark your progress throughout the 6-weeks of the program. For a bit of competitive fun, we also keep an ‘opt-in’ Training Challenge leaderboard for which you are welcome to submit your scores to as part of the program.

Help & Support

If you have any questions or queries during the course of the program, please, do not hesitate to get in touch:

info@rokman.co.uk

Disclaimer

You should consult a physician before you begin any strenuous exercise program, such as the one described on this website, especially if you have or suspect that you may have heart disease, high blood pressure, diabetes, or any other adverse medical conditions. If you feel faint or dizzy at any time while performing any challenges or exercise, stop immediately and seek medical evaluation.

Program Schedule

Week	Day 1	Day 3	Day 5
1	Strength Workout Push	Strength Workout Pull	Training Challenge Cindy
2	Strength Workout Push	Strength Workout Pull	Training Challenge Ladder Attack
3	Strength Workout Push	Strength Workout Pull	Training Challenge 5 Round Thriller
4	Strength Workout Push	Strength Workout Pull	Training Challenge Cindy
5	Strength Workout Push	Strength Workout Pull	Training Challenge Ladder Attack
6	Strength Workout Push	Strength Workout Pull	Training Challenge 5 Round Thriller

 

Strength Workout: Push

EQUIPMENT R E Q U I R E D

1. Chair, bench or sofa for tricep dips
2. Weighted bag to secure feet during sit-ups (optional)

 

Strength Workout: Pull

EQUIPMENT R E Q U I R E D

1. Weighted sandbag, rucksack or dumbbells
2. Pull-up bar
3. Towel

 

Training Challenge: Cindy

 

Training Challenge: Ladder Attack

 

Training Challenge: 5 Round Thriller

 

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