By Neal Prokop, Sport Performance Specialist

The Body Weight 400


Directions: Complete all reps before moving onto the next exercise.

Body Weight Squat – 50 reps

Push Ups – 50 reps

Body Weight Squat Jumps – 50 reps

Side Plank Hip Lifts – 25 per side

Glute Bridge March – 25 per side

BB Inverted Row or Milk Jug Row – 25 per side or 50 total

Body Weight Reverse Lunge – 50 reps Ab Scissors – 25 per side



Gold – Under 10 minutes

Silver – Under 11 minutes

Bronze – Under 12 minutes


Coming Next Week:  The QUADzilla Workout


Performance Centre Athletes!  Remember to email if you want weekly home workouts posted to your teambuildr account during the COVID-19 pandemic!  Stay healthy, and happy training!