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
exercise_routines/tacfit26.txt · Last modified: 2017/11/19 11:09 by gunn
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