The Team Plans

BODYWEIGHT WORKOUTS

BODYWEIGHT WORKOUTS

All you need is yourself, your body, a bit of room to move around - and that’s it! Most workouts require nothing more than your body, though some may use a box or bench to level up the intensity.

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BODYWEIGHT WORKOUTS
  • Day 3: Full Body Speed
    23:09
    Day 3: Full Body Speed

    Day 3: Full Body Speed

    23m | Advanced

    Plan:
    Full Body Elite

    Works Well For:
    Speed & Agility | Endurance | Metabolic Conditioning | Abs & Core | Fat Burning

    Equipment Needed:
    Team Bands (optional)

  • Day 10: Full Body Speed
    21:56
    Day 10: Full Body Speed

    Day 10: Full Body Speed

    22m | Advanced

    Plan:
    Full Body Elite

    Works Well For:
    Speed & Agility | Endurance | Abs & Core | Fat Burning

    Equipment Needed:
    Team Bands (optional)

  • Day 17: Full Body Speed
    22:48
    Day 17: Full Body Speed

    Day 17: Full Body Speed

    23m | Advanced

    Plan:
    Full Body Elite

    Works Well For:
    Speed & Agility | Endurance | Abs & Core | Fat Burning

    Equipment Needed:
    Team Bands (optional)

  • Day 24: Full Body Speed
    22:00
    Day 24: Full Body Speed

    Day 24: Full Body Speed

    22m | Advanced

    Plan:
    Full Body Elite

    Works Well For:
    Speed & Agility | Endurance | Abs & Core | Fat Burning

    Equipment Needed:
    Team Bands (optional)

  • Athlete Abs
    11:54
    Athlete Abs

    Athlete Abs

    12m | Advanced

    Works Well For:
    Abs & Core | Pelvic Floor | Strength Training | Stability & Balance

    Equipment Needed:
    Team Bands (optional)

  • Athlete Abs
    15:31
    Athlete Abs

    Athlete Abs

    16m | Advanced

    Works Well For:
    Abs & Core | Pelvic Floor | Strength Training | Stability & Balance

    Equipment Needed:
    Team Bands (optional)

  • Athlete Mobility: Lower Body
    17:07
    Athlete Mobility: Lower Body

    Athlete Mobility: Lower Body

    17m | Advanced

    Works Well For:
    Mobility & Flexibility | Hip Mobility | Recovery

    Equipment Needed:
    N/A

  • Athlete Mobility: Upper Body
    15:30
    Athlete Mobility: Upper Body

    Athlete Mobility: Upper Body

    16m | Advanced

    Works Well For:
    Mobility & Flexibility | Shoulder Mobility | Thoracic Spine Mobility | Recovery

    Equipment Needed:
    N/A

  • Full Body Recovery Flow
    20:59
    Full Body Recovery Flow

    Full Body Recovery Flow

    21m | Beginner

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • Full Body Recovery Flow
    21:11
    Full Body Recovery Flow

    Full Body Recovery Flow

    21m | Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • Sweaty Full Body MIIT
    20:40
    Sweaty Full Body MIIT

    Sweaty Full Body MIIT

    21m | Beginner

    Works Well For:
    Endurance | Speed & Agility | Fat Burning | Weight Loss

    Equipment Needed:
    Team Bands (optional)

  • Drop It Like A Squat MIIT
    20:36
    Drop It Like A Squat MIIT

    Drop It Like A Squat MIIT

    21m | Beginner

    Works Well For:
    Endurance | Speed & Agility | Fat Burning | Weight Loss

    Equipment Needed:
    Team Bands (optional)

  • Kickboxing Bootcamp MIIT
    20:24
    Kickboxing Bootcamp MIIT

    Kickboxing Bootcamp MIIT

    21m | Beginner

    Works Well For:
    Endurance | Speed & Agility | Fat Burning | Weight Loss

    Equipment Needed:
    Team Bands (optional)

  • Speedy Full Body MIIT
    25:12
    Speedy Full Body MIIT

    Speedy Full Body MIIT

    25m | Beginner

    Works Well For:
    Endurance | Speed & Agility | Fat Burning | Weight Loss

    Equipment Needed:
    Team Bands (optional)

  • Drop It Like A Squat MIIT (pt2)
    25:17
    Drop It Like A Squat MIIT (pt2)

    Drop It Like A Squat MIIT (pt2)

    25m | Beginner

    Works Well For:
    Endurance | Speed & Agility | Fat Burning | Weight Loss

    Equipment Needed:
    Team Bands (optional)

  • Kickboxing Bootcamp MIIT (pt2)
    25:19
    Kickboxing Bootcamp MIIT (pt2)

    Kickboxing Bootcamp MIIT (pt2)

    25m | Intermediate

    Works Well For:
    Endurance | Speed & Agility | Fat Burning | Weight Loss

    Equipment Needed:
    Team Bands (optional)

  • Functional Full Body MIIT
    29:50
    Functional Full Body MIIT

    Functional Full Body MIIT

    30m | Intermediate

    Works Well For:
    Endurance | Speed & Agility | Fat Burning | Weight Loss

    Equipment Needed:
    Team Bands (optional)

  • Rock The Plank MIIT
    30:42
    Rock The Plank MIIT

    Rock The Plank MIIT

    31m | Intermediate

    Works Well For:
    Endurance | Speed & Agility | Fat Burning | Weight Loss

    Equipment Needed:
    Team Bands (optional)

  • Fight Ready Full Body MIIT
    31:46
    Fight Ready Full Body MIIT

    Fight Ready Full Body MIIT

    32m | Intermediate

    Works Well For:
    Endurance | Speed & Agility | Fat Burning | Weight Loss

    Equipment Needed:
    Team Bands (optional)

  • Crawl To The Finish MIIT
    35:16
    Crawl To The Finish MIIT

    Crawl To The Finish MIIT

    35m | Intermediate

    Works Well For:
    Endurance | Speed & Agility | Fat Burning | Weight Loss

    Equipment Needed:
    Team Bands (optional)

  • Burpee Buildup MIIT
    35:56
    Burpee Buildup MIIT

    Burpee Buildup MIIT

    36m | Intermediate

    Works Well For:
    Endurance | Speed & Agility | Fat Burning | Weight Loss

    Equipment Needed:
    Team Bands (optional)

  • Glute Getter MIIT
    35:16
    Glute Getter MIIT

    Glute Getter MIIT

    35m | Intermediate

    Works Well For:
    Endurance | Speed & Agility | Fat Burning | Weight Loss

    Equipment Needed:
    Team Bands (optional)

  • Quickie Core
    10:34
    Quickie Core

    Quickie Core

    11m | Beginner

    Works Well For:
    Abs & Core | Pelvic Floor | Strength Training | Stability & Balance

    Equipment Needed:
    N/A

  • Mini Stability: Knees & Hips
    12:03
    Mini Stability: Knees & Hips

    Mini Stability: Knees & Hips

    12m | Beginner to Intermediate

    Works Well For:
    Abs & Core | Stability & Balance | Hip Stability | Knee Stability

    Equipment Needed:
    N/A

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