Table of Contents

TacFit 26 - Body Weight Only

TacFit 26 - Body Weight Only

These exercises are described in Primal Stress Bodyweight Alternatives Manual

WEEK 1: 20/10 X 8 + 60

8 sets of 20 sec exercise 10 recovery “Tabata”, 1 minute between rounds
These exercises are described in Primal Stress Bodyweight Alternatives Manual beginning on page 5

LEVEL I	LEVEL II	LEVEL III
Hack Squat (p 5)	Front Lunge (p 11)	Reverse Lunge
Plank Pull Knee (p 6)	Plank Pull 1/2 Knee (p 12)	Plank Pull No Knee
Sit Thru Knee (p 7)	Sit Thru Extension (p 13)	Sit Thru Hip Lift
Knee Press (Pushup) (p 8)	Pushup (p 14)	Forearm Pushup
Spinal Rock Basic (p 9)	Spinal Rock Pike (p 15)	Spinal Rock Knee Drop
Table Lift (p 10)	Tripod Vertical (p 16)	Tripod Overhead Extension

WEEK 2: 4/1 X 4

4 exercises performed for 4 min, 1 min recovery
These exercises are described in Primal Stress Bodyweight Alternatives Manual beginning on page 24

LEVEL I	LEVEL II	LEVEL III
Walking Lunge	Cossack Lunge	Spinning Lunge
Shoulder Bridge Tuck	Spinal Rock Pike	Kick Thru Spinal Rock
Crow Hop	Kong	Ape
Forearm Crocodile	Rear Tank	Forward Tank

WEEK 3: EMOTM

Twenty minutes of exercise with 1 min rounds circuit.
- The goal is to complete rounds in 1 min or less.
These exercises are described in Primal Stress Bodyweight Alternatives Manual beginning on page 37

5 reps per side/movement

LEVEL I	LEVEL II	LEVEL III
Quad Press	Quad Pop Up	Quad Transformer
Basic Spinal Rock	Straddle Spinal Rock	Knee Drop Spinal Rock
Swinging Tripod (p 39)	Springing Tripod (p 43)	Two-Handed Springing Tripod
Knee Press (Pushup)	Bent Swing Plank	Extended Swing Plank

WEEK 4: AMRAP

Complete circuit as many times as possible in 20 minutes
These exercises are described in Primal Stress Bodyweight Alternatives Manual beginning on page 50

5-10 reps

LEVEL I	LEVEL II	LEVEL III
Burpee	Wave Sprawl	Quad Sprawl
Knee Press (Pushup)	Spiderman Pushup	Scorpion Pushup
Gecko Press	Crab Press	Base Switch
Shoulder Bridge Tuck	Spinal Rock Pike	Kick Thru Spinal Rock

WEEK 5: (90/30 X 5) 2:

5 exercises performed for 90 sec (switch side at 45 sec), 30 sec recovery.
These exercises are described in Primal Stress Bodyweight Alternatives Manual beginning on page 63

Perform 2 sets.

LEVEL I	LEVEL II	LEVEL III
Forearm Cross Knee Thread	Shoulder Bridge Leg Thread	Pushup Leg Thread
Rocca Bent	Rocca Flat	Rocca Vertical
Jump-Up	Commando Pull-up	Pullup
Quad Press	Quad Hop	Quad Clap
Alternating Dolphin	Dolphin Locked	Dolphin Vertical

WEEK 6: AFAP-T

Complete all repetitions as fast as your technique can hold your speed in less than 20 minutes.
These exercises are described in Primal Stress Bodyweight Alternatives Manual beginning on page 79

10 to 50 reps/5 to 25 reps per side

LEVEL I	LEVEL II	LEVEL III
Side Lunge	Cossack Lunge	Cossack Warrior
Hack Squat	Squat Jump	Jump Tuck Squat
Forearm Side Plank	Top Side Plank	Pushup Side Plank
Jump Up	Commando Pullup	Pullup