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Progressions > Regressions
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Wondering how to get a solid workout in at home with zero equipment?
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Here are some of my favorite movements to use when faced with this challenge.
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Set work and rest intervals for yourself and switch between movement patterns, one after the other (i.e. lower body push >upper body push > lower body pull > core/anti-rotation).
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My favorite interval is 45 sec. all-out effort / 15 sec. rest (transition to the following movement)
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Start each movement pattern at the hardest progression you can do.
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Once you burn out and/or your form starts to suffer, start to regress to easier exercises until the work interval is over.
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Go through the circuit as many times as you’d like and try to progress it over time.
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Also, remember – this is just a template – have fun! Add in other movements and exercises to keep things fresh and challenging!
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Here I show just a couple of reps of each exercise and how to regress each one.
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Save this video and come back to it anytime you need a reminder on some bodyweight movements.
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