Bodyholic Build and Strip 2 Part 3/4

Hi everyone! We have arrived at the third week of the 4-week Build and Strip challenge for 2021. We are smack in the middle of the challenge and that means we have one strength week left, week 3, and one cardio week left, week 4.

Let's get right to the BSC 4.0 breakdown. Shall we?

March

15

BSC 4 #1 Elevate Your Abs

1. 10 crunches

2. 10 sit ups

3. 10 elevated leg crunch

4. 15 elevated leg touch

5. 15 knee to elbow low plank

6. 15 pike to right foot

7. 15 pike to left foot

8. 15 eccentric candle

9. 15 side to side crunch

10. 15 side to side situps

11. 15 circular leg drop

12. 20 balance bike r

13. 20 balance bike l

repeat the variations of exercises 4-11

16

BSC 4 #2 Back and Biceps Breakdown 888

1. good mornings

2. sliders

3. backpack biceps curl

4. backpack hammer curls

5. band flies

6. band biceps scoops

7. band hammer scoops

8. alternating fast biceps curls

17

BSC 4 #3 Chest and Triceps Breakdown 888

1. jj pushups

2. commandoes r

3. commandoes l

4. pushups

5. wide slides

6. r side plank triup 4 each side

7. modified diamond pushups

8. situp and stretch

18

BSC 4 #4 Leg Day Breakdown 444

1. pistol right

2. pistol left

3. backpack high heeled squats

4. backpack deep squats

19

BSC 4 #5 Elevate your Back

1. 5 pullups or sliders

2. 5 back extensions

3. 5 backpack good mornings

4. 15 pullups or sliders

5. 15 back extensions

6. 15 backpack good mornings

7. 20 pullups or sliders

8. 20 back extensions

9. 20 backpack good mornings

2 minute break

Finisher: 30 sliding-feet pike

20

BSC 4 #6 Elevate your Chest

1. 5 pushups

2. 5 pushbacks

3. 5 simultaneous commandoes

4. 10 rotational pushups

5. 10 sit ups

6. 10 pushbacks

7. 10 simultaneous commandoes

8. 15 pushups

9. 15 pushbacks

10. 15 simultaneous commandoes

2 minute break

Finisher: 15 flying pushups

21

BSC 4 #7 Final Leg Day:

1. 5 weighted sumo

2. 5 eccentric sliding bridge

3. 5 weighted sliding lunge r

4. 5 weighted sliding lunge l

5. 10 side step up to balance r

6. 10 side step up to balance l

7. 20 sit and stand goblets weighted

8. 20 band squats wide weighted

9. 20 band under the bridge

10. 20 side step up to balance r

11. 20 side step up to balance l

12. 30 sit and stand goblets weighted

13. 30 band squats wide weighted

14. 30 band under the bridge

15. 30 alternating hop ups

Finisher: 100 low speed climbers

Let's goooooo!

xoxo, Di