Body Weight Workout

Check out Instagram (@ballardhealthclub) for videos of each exercise, or sign up for a time with one of our trainers for more instruction on how to do the following exercises.

3 Rounds:

  • 5-10 Ring Rows (change angle to increase/decrease difficulty)

  • 10-30 seconds Straight arm hold (regression: touch feet to floor)

  • 10-30 seconds Downward Dog

3 Rounds:

  • 5-10 Push-ups (smith machine, knees, feet, elevate feet, clap, etc)

  • 5-8 Knee tucks from rings (easier, use Roman chair)

  • 5 Wall Walks w/hold

3 Rounds:

  • 5 Ring Dips (can use floor or band assist)

  • 5-10 Pull-ups (assisted or not)

  • 10-30 second hold Pike on a box (extra challenge, use SB)

Lara Roche-Sudar 
BHC Trainer 

WorkoutsBallard Health Club